Saturday
AM
5 min AirDyne @ 50%
5 min AirDyne @ 75%
+
Single Arm Low Incline Trap 3 Raises @ 2011, 6-8 reps x 5 sets, rest as needed
+
Low Incline Side Lying Powell Raises @ 2010, 6-8/arm x 5 sets, rest as needed b/t
+
Single Arm Scapular Push-ups @ 2222, 5 reps/arm x 5 sets, rest as needed b/t
+
5 min AirDyne @ 75%
5 min AirDyne @ 50%
PM
PM
6 x 4 min AirDyne @ 90%/4 min AirDyne @ 50% (get off airdyne and rest 10 min after 3 sets)
AM - Complete, did ring scap push ups since i still am not comfortable with discomfort doing single arm.
PM - Did 5 sets but did not rest in the middle (short on time)
90% Sets: 93, 92, 89, 88, 84.
Sunday
A1. CGBP @ 3030, 8-12 reps x 6 sets, 1 min 115lbs
A2. Ring Rows @ 3030, 8-12 reps x 6 sets, 1 min 8 reps, lost tempo on last 2 sets
A3. AirDyne 20 sec near ALL OUT x 6 sets, 1 min All 3700-4200 cal/hr
Tuesday
AM
5 min AirDyne @ 50%
5 min AirDyne @ 75%
+
Low Incline Trap 3 Raises @ 1010, 20 reps x 3 sets, rest as needed
+
Flat Bench Side Lying Powell Raises @ 4010, 12-15/arm x 3 sets, rest as needed b/t
+
Scapular Push-ups on Rings @ 2222, 15 reps x 3 sets, rest as needed b/t
+
5 min AirDyne @ 75%
5 min AirDyne @ 50%
PM
4 x 5 min AirDyne @ 90%/5 min AirDyne @ 50%
Am - Complete, 12 reps on ring push ups.
PM - Did 3 sets instead of 4, didn't want to push critical drop off.
90% sets: 124, 115, 114
Wednesday
5 sets:
10 sec AD ALL OUT
10 sec rest
10 sec AD ALL OUT
3 min b/t - COMPLETE
+
rest as needed
+
AMRAP Burpees in 30 sec x 10 sets, 30 sec b/t - 120 total burpees, 14-11 per set
Thursday
AM
5 min AirDyne @ 50%
5 min AirDyne @ 75%
+
Pendlay Rows @ 22X0, 4-6 lite reps x 5 sets, 1:30 min
+
Push-ups @ 30X0, AMRAP (-5) x 5 sets, 1:30 min
+
Single Arm Scapular Push-up on Rings @ 2222, 4-6/arm reps x 6 sets, rest as needed
+
5 min AirDyne @ 75%
5 min AirDyne @ 50%
PM
PM
3 x 6 min AD @ 85-90%/6 min AD @ 50%
AM - Only did the airdyne and pendlay rows, pendlay went 94, 105, 115, 125, 135, 145
PM - 90% sets: 147, 134, 131
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