Crazy training week while I start to get my programming set up ( the last workout of this post, will be my first one of the new planned few weeks. good to have some order back to what im doing!)
Stiff Legged Deads/ BB Row supserset
Wide Neutral pulldowns/ Good Mornings Superset
Tuesday March 22
Facepull/ Pushdown superset
Reverse Fly/ D-Bell extnsion superset
Frriday March 25th
Sunday March 27th ( first day of actual proramming in weeks..)
Started by foam rolling my quads, erectors and back.
Standing Press/ BPA/ D-bell Row. 3x10 to warm up
Barbell Floor Press ( pinky on rings)
Palms In D-Bell Press
Seated Paused D-Bell Press
Wide Neutral Seated Cable Row
Free Time Training
Did some fat bar curls, a little more rowing, and some BPAs.
200m row as quickly as possible. Did this three times, my best time was on my second 'set'
Finished up by foam rolling on my quads, erectors, upper back, and lats.