Workouts Monday and Tuesday 12/13 May

I usually train in the morning but yesterday I booked a client across my workout, so I had to train later in the day. Then it came down to which was the best way to fit it in. 

The gym was heaving at lunchtime so I went in at 4.45pm, it was unusually quiet. 

Monday workout 

4:45pm - 5.45pm

Warmup 26 fast sun salutations

30-20-10 of Jumping jacks, Squats, arm circles Swimmer's style

A1. DB Chest press 22x20, 28x15, 36x12, 40x10, 42x8, 44x5, 28x16

A2. Pulldowns  80x20, 90x15, 100x12, 110x10, 120x8, 130x5, 90x16

B1. Incline DB Press 22x10, 26x12, 28x12, 30x12

B2. Single arm row 22x10, 26x12, 28x12, 30x12

C1. DB Flyes 16x12, 18x12, 22x12, 24x12

C2. Seated row 60x12, 70x12, 80x12, 90x12

1000m row

25x25kg Strict military press

20 ring pullups

Time: 7:36

The last bit surprised me. I started the row keeping a 1:48 pace/500m and around 534m I hit a wall and my legs stopped working, absolutely brutal. 

Shoulder press was easy but the pull-ups I had nothing after the first 10. Very possible that my back workout had taken it out of me. 

Spin class

6.15pm-7.15pm

5 minutes warmup

Pyramid- Quarter turn increase every rep on the spin bike

60 /60

45/45 x2

30/30 x3

15/15 x4

10/10 x5

5/5 x6

10/10 x5

15/15 x4

30/30 x3

45/45 x2

60 /60

5 minute recovery 

Pyramid 2- Quarter turn increase every rep on the spin bike

5/5 x6

10/10 x5

15/15 x4

30/30 x3

45/45 x2

60 /60

45/45 x2

30/30 x3

15/15 x4

10/10 x5

5/5 x6

Cool down and stretch

Tuesday workout 

7.30am-8.30am

500m run / 20 lunge walks / 10 push ups / 15 crunches

x3

A1. DB Squats 18x20, 20x15, 22x12, 26x10, 30x8, 36x5, 18x16

A2. Skull crushers  14x20, 16x15, 16x12, 16x10, 16x8, 16x5, 10x16

B1. Stiff legged deadlift 20x12, 22x12, 22x12, 24x12

B2. DB Tricep extension 24x10, 26x12, 26x12, 28x12

C1. Goblet squats 30x12, 30x12, 34x12, 40x12

C2. Tate Press 14x12, 16x12, 16x12, 18x12

Ran out of time on the finisher:

AMAP in 20 minutes of:

25m Lunge walks

10 burpees

25m run

Hoping to do this tomorrow morning. 

I'm pleased with how I'm progressing. Felt a lot stronger today although the weakness came through my grip giving out. I have a choice work through the same weights and strengthen my grip or use straps next week.