2017-10-21 Saturday Workout

BCF had a comp going on, so I went by the gym at work.

WARM

std warmup

MAIN

A. 1000m row

3:56

B. 3x6 Front Squat

95, 115, 135

C. (superset w B) 3x8 Calf Raise 

2x45# plates in hand

D. 3x8 Inclined DB Bench

20#, 30#, 35#

E. (superset w D). 3x8/side DB Curl

20#, 30#, 35#

F. 3x5 HSPU

G. (superset w F). 3x5 Chinup

H. Pistol/weighted pistol.

5/leg, 3/leg, 1/leg

0#, 25# plate, 45# bar

I. (superset w above) 3x8 Cable Row

J. 3x 15s back bridge

2016-03-22 Travel Workout

My 9-year old wanted to join me this morning, so we didn't go too hard. Short run and workout at a local park.

A. Run 1 mile. Not for time

B. 3x5 strict pullups

C. 3x10 situps

D. 3x10 pushups

E. 3x10 cable rows

F. 3x10 tricep extensions