row

All posts tagged row

Workout – Thursday May 25th, 2018 – Today some prone barbell row and dip, with 100 reverse hyper’s to finish it off.

Weight – 194.25 lbs  

Stress6/10 – Sleep: 8/10  – Nutrition: 6/10 – Energy: 7/10 – H2O9/10

Warm Up 

– FST Great 8
– Rocking Calf Mobility 

 Side Lying Shoulder Extension 

A1 – Side Shuffle 5 Sets x 30s 
(Rest 30s then do a set of A2)

A2 – Knee Hover Birddog 5 Sets x 30s 
(Rest 30s then do a set of A1)

C1 – Prone Barbell Row
Warm Up:
1 Set x 5 @ 115lbs,
1 Set x 5 @ 115lbs
1 Set x 3 @ 135lbs
1 Set x 2 @ 185lbs (Rest as needed) 

Working Sets:
4 Sets x 5-7 @ 135lbs (90s)

C2 – Dips
Warm Up:
1 Set x 5 @ bodyweight (bw),
1 Set x 5 @ bw + 15lbs
1 Set x 3 @ bw + 25lbs

1 Set x 2 @ bw + 45lbs (Rest as needed) 

Working Sets:
4 Sets x 5-7 @ bw + 15lbs (90s)

E – Reverse Hyper’s x 100 reps 
(Rest as needed to complete)

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Workout – Monday July 24th, 2017 – Different looks. Continued work on front squat with a focus on staying tight and tall in and out of the bottom. Some different angle pressing, shoulder, and tricep work. 

Weight – 192.25lbs  HRV – 8 Sympathetic

Stress: 6/10 – Sleep: 9/10  – Nutrition7/10 – Energy7/10 – H2O: 9/10

Warm Up 

– Row x 1000m
 Wall Ankle Mobility x 20 per leg
– X-Band Walk
x 10 steps per direction twice
– Underhand Band External Rotations
x 10
– Band Pull Aparts
x 10
– Band Overhead Pull Apart Fly
x 10

A – Poliquin Step Up 2 Sets x 20 per leg
(Rest 60s after 2nd leg)

B – Front Squat 10 Sets x 2 @ 4211
(Rest 60s b/w sets)

C – Single Arm Split Stance Landmine Press 3 Sets x 8-10 per am @ 3111  
(Rest 60s b/w arms)

D1 –  Single Arm Landmine Cross Body Raise 3 Sets x 8-10 per arm @ 3111
(Rest 10s then do a set of D2)

D2 – Side Arm Side Dumbbell Raise 3 Sets x 8-10 per arm @ 2111
(Rest 10s then do a set of D3) 

D3 – Single Reverse Pulley Tricep Extension 3 Sets x 7-9 @ 3111 
(Rest 60s then do a set D1 with the opposite arm)

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Workout – Monday June 19th, 2017 – Today was a day to get after it. Started with some low step ups to kind of reset and get the right things firing, on to front squats from there, the goal a nice slow negative, with a good pause at the bottom, wanted to work on being stronger at the bottom and coming out. Then some low incline dumbbell press paired with a thumb up side lateral raise, really liking the thumb up version. To finish off some side lying external rotator work and some incline tricep work as active rest for the rotator cuff work. 

Weight – 196.25lbs  HRV2 Parasympathetic

Stress: 5/10 – Sleep: 7/10  – Nutrition: 7/10 – Energy: 7/10 – H2O: 8/10

A – Row 15s On / 15s Off x 5mins. Record Calories.

B – Front Squat

  • build to a tough but manageable 1 rep in 10mins or less
  • 4 Sets x 3  @ 5311 

(Rest 2-3mins b/w sets)

C1 – Low Incline Dumbbell Bench Press 4 Sets x 6-8 @ 3011
(Rest 10s then do a set of C2) 
C2 – Thumb Up Side Dumbbell Raise 4 Sets x 8-10 @ 3012
(Rest 2:30mins then do a set of C1)

D1 – Side Lying External Rotations 3 Sets x 6-8 @ 4111
(Rest is doing a set of D2) 
D2 – Single Arm High Incline Tricep Extension 3 Sets x 8-10 @ 4110 
(Rest is doing a set of D1)

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Workout – Feb 2nd, 2017

Workout Feb 2nd, 2017

Workout Feb 2nd, 2017

Today’s Workout: Feb 2nd, 2017 – Today some jump rope and higher repetition box jump, the priority being continued progress on handstand and some accessory work on chain pull aparts and incline fly’s.  

Weight – 187.5lbs  HRV – 9 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Jump Rope 4 Sets x 50 UNBROKEN Double Under’s
(90s b/w sets)   

B – 24” Box Jump 3 Sets x 20 UNBROKEN, directly after last set 20 alternating jump lunges
(Rest 90s b/w sets)

C – Handstand Holds  build to 2 minutes of holding in the least # of sets possible.
(Rest as needed)

D1 – Db Incline Fly 3 Sets x 10-15 @ 3010
(Rest 10s then proceed to D2)
D2 – Chain Pulley Pull Apart 3 Sets x 10-15 @ 3011
(Rest 10s then proceed to D3)
D3 – Ab Sling Hip Raise 3 Sets x 12-20
(Rest 60s then proceed to D1)
 

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Workout – January 10th, 2017

01 - Jan 10, 2017

Today’s Workout: Happy New Year to all! I’m back updating with some of my weekly workouts. Here is one from January 10th getting some of the Christmas Sogginess off. 

Weight – 193lbs  HRV – 7 Sympathetic

Stress: 4/10 – Sleep: 8/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Airdyne 2 Sets x 2mins (60s)   

B – Deadlift 3 Sets x 5 (2-4mins)
(Rest 2-3mins b/w sets)

C – Underhand Grip Chins 3 Sets x 5-8 @ 3111, last set is  a triple dropset
(2mins b/w sets)

D – Underhand Grip Pulley Row 3 Sets x 8-10 @ 3012, last set is a triple dropset
(2mins b/w sets)

E – Straight Barbell Curls 3 Sets x 8-10 @ 4011, last set is a triple dropset 
(Rest 2mins b/w sets)

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Workout – Nov 29, 2016

11 - Nov 22, 2016

Today’s Workout 

Weight – 189.00lbs  HRV – 9 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Ladder Drills x 5mins   

B – Hamstring Curl 2 Sets x 6 @ 4011, 1 x Triple Dropset)
(Rest 3mins b/w sets)

C – Close Grip Underhand Chins 2 Sets x 8-12 @ 3011, 1 x Triple Dropset (Weighted Chins + Chins + Kipping Chins) 
(Rest 2mins b/w sets)

D – Fat Grip 2 Handle Semi Supinated Row  2 Sets x 10-12 @ 3012, 1 x Triple Dropset
(Rest 2mins b/w sets)

E – Db 60˚ Incline Bicep Hammer Curl  2 Sets x 8-10 @ 3111, 1 x Triple Dropset
(Rest 2mins b/w sets)

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Workout – Nov 8, 2016

11 - Nov 8, 2016

Today’s Workout 

Weight 194.5lbs  HRV – 9 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 8/10

A – Run 1 Set x 3mins 

B – Glute Ham Raise 2 Sets x 3-6 Strict @ 6111, 1 x Triple Dropset (Strict x 3-5/Kip x 8-10/Russian Kettlebell Swing x 30 @ 24kg)
(Rest 2-3mins b/w sets)

C – Wide Grip Pull Ups 2 Sets x 6-10, 1 x AMRAP Strict + Kips
(2-3mins b/w sets)

D – Db Board Horizontal Row  2 Sets x 10 @ 3012, 1 x Triple Dropset
(2mins b/w sets)

E – E-Z Bar Close Grip Post Curl 2 Sets x 8-12 @ 3011, 1 x Triple Dropset
(2mins b/w sets)

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Workout – Nov 1, 2016

11 - Nov 1, 2016

Today’s Workout 

Weight 192.5lbs  HRV – 9 Parasympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 8/10

A – Row 3 Sets x 60s
(Rest 60s b/w sets)

B – Glute Ham Raise 2 Sets x 8-10 @ 4111, 1 x Triple Dropset (Strict/Band/Kip)
(Rest 60s b/w legs)

C – 1+1/4 Neutral Grip Chin Up 2 Sets x 6-10, 1 x AMRAP Strict + Kips
(2-3mins b/w sets)

D – Overhand Neutral Bar Row 2 Sets x 10 @ 3012, 1 x Triple Dropset
(2mins b/w sets)

E – Post Db Turning Curl 2 Sets x 8-10 @ 4011, 1 x Triple Dropset
(2mins b/w sets)

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Workout – Oct 31, 2016

10 - Oct 31, 2016

Today’s Workout 

Weight 193.75lbs  

Stress: 5/10 – Sleep: 8/10  – Nutrition: 8/10 – Energy: 7/10 – H2O: 8/10

A – Row 2 Sets x 2mins for Calories
(Rest 2mins b/w sets)

B – Sliding Back Lunge 2 Sets x 12/leg @ 3010, 1 x Triple Dropset/leg
(Rest 60s b/w legs)

C – Incline Pulley Bench Press 2 Sets x 10 @ 4012, 1 x Triple Dropset
(2-3mins b/w sets)

D – 75° Side Lateral Raise 2 Sets x 10-12 @ 2012, 1 Triple Dropset
(2mins b/w sets)

E – Ball Jack Knife 3 Sets x 6-10 @ 3013
(2mins b/w sets)

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