7/20/21

A. Strict Wtd Pull-up; 1.1.1 x 4 sets; rest 15 sec; rest 2-3min

I used a 50lb db for these

B1. Strict Bodyweight Pull-up; 8 reps x 4 sets; rest 30 seconds
B2. Strict Band Assisted Pull-ups; 12 reps x 4 sets; rest 2min between sets

B1 and B2 done

C1. Pronated Grip DB Bicep Curl; 8 reps x 2 sets; rest 30 seconds
C2. Supinated Grip Barbell Curl; 8 reps x 2 sets; rest 30 seconds
C3. Banded Neutral Grip Bicep Curl; 15 reps x 2 sets; rest 2-3min bw sets
C1-C3 done

8 Sets:

18 Cal Assault @ 400-450 Watts
20 Row @ 25-50 cals/hour faster than test from last week
rest 1min bw sets
*rest 2min bw every second set

I only had time for 8 sets, held 400+ watts on the bike and 1200 cals/hr on the row. This got really nasty on set 6. Times for each set were very consistent, within a couple seconds of one another, I think somewhere around 2:18 +/- 4 seconds at most