Had quite a bit of activity today. Finished with around 8,000 steps according to the Move app. Also, rode my bike to a coffee shop this afternoon, which amounted to 10ish miles of riding. The workout today was as follows:
2 rounds of 8, 7, 6, 5 (2 minutes rest in between rounds)
A. Sumo Deadlift @ 225lbs
B. Chest-supported Row @ 190lbs
A. Dumbbell Push Press @ 30lbs
B. Parallel grip pull-up
Stability Ball Hamstring Curl
Pallof Press 3×20 sec each side @ 20 lbs
This is also the first part of the #100activedays challenge we’re doing at Automattic.
Went on a 20 minute run with the dogs. Spent some time working on hip mobility both before and after. Knees actually felt pretty solid the entire time, which made me happy :).
Last workout of Month 7 programming for Scrawny to Brawny. Here’s what went down:
5/3/2 w/ 30 seconds between sets:
1A. Deadlift – 235lbs (went down a bit because grip was sweaty and terrible)
1B. Split Squat – 40’s (knee actually felt fine surprisingly
2A. Floor Press – 50’s
2B. Double-arm cable row – 50 each side
3A. Face pull – 30 lb.
3B. Band pull-apart – yellow band
3C. Hanging alternating knee raise – 20 seconds
No workout today. I did get quite a bit of walking in. Also, did this Mobility WOD for hip flexibility.
Finishing up my last week of Month 7 programming from Scrawny to Brawny. I was a bit pressed for time today so I opted for the condensed version of the workout rather than the full version.
5/3/2 with 30 seconds rest between sets:
1A. Bench Press – 190 lb. for the first set then 185 lb. for the next two
1B. Pull-up – 20 lb.
2A. Band-resisted push-up with yellow band
2B. Kneeling single-arm row – 70 lb.
That was it! Quick and (relatively) painless.
No workout today, but I did get in a mobility WOD. This one featured some internal rotation work and four minutes spent at the bottom of a squat.
4 x 5/3/2 with 30 seconds rest between sets and 90 seconds between rounds
1. Barbell RDL – 245 lb.
2. Barbell Push Press – 105 lb.
4 sets of 8 reps
B1. Seated Cable Row – 120 lb.
B2. Landmine Single Leg RDL – 45 lb.
3 sets of 20 seconds
C1. Hanging Unilateral March
C2. Ab Wheel Iso
3 sets of 10 reps
D1. Brady Band Circuit – Green band