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A1. 1 & 1/4 bench press; 6-8 x 4; rest 1:00
A2. Bulgarian ring row; 8-10 x 4; rest 1:00
warmup: 20kgx6 + 4 row; 40kgx6 + 4 row
work: 50kg across for 8 reps and 10 reps Bulgarian ring row
the 50kg were just right. last rep of last set was RPE9
For the Bulgarian ring rows, the starting position was: feet at the same level as shoulders
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B1. DB Z press; 8-10 x 3; rest 1:00
B2. Seated band resisted behind the neck pvc lat pull down; 12-20 x 3; rest 1:00
Did B1 for 10 reps and 12.5kg DBs. Did the z press with neutral grip... Would you prefer doing them by my side (Strongfit Z press)??
B2 was fun :) felt some good pump in the mid back
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45 minutes @ 70% effort:
20 cal bike
:10 straddle hollow body hold
:20 sorenson hold
350m row
:20 side plank/side
8 full rounds Nice overall workout :)
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C. Side lying, top knee elevated windmill; 2/arm x 3; rest 1:00 b/w arms - each rep shoudl take ~10s
Done! Good stretch and mobility drill
Sleep: today woke up at 4am (no apparent reason) but got back to sleep. 8h total
Mood: ok
New toy: found this for aprox 50usd and bought, because this is always super expensive over here... Each chain = 10kg
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