Wednesday 11.27.24

Ramp up post vacation workout

Strength Training:

Shoulders Circuit (every 3:30):

- Landmine Presses: 0 x 12, 25 x 11, 45 x 1x10 (add a set each session until 3x10)

- Landmine High Pulls: 0 x 12, 25 x 11, 45 x 1x10 (add a set each session until 3x10)

- Band Pull Aparts: 12, 11, 10

Push/ Pull Superset (every 3:00):

- Chest Supported Supinated Grip Rows: 135x10, 185x9, 215x 2x8 (add a set each session until 4x8)

- Weighted Dips: 0x10, 25x9, 45 x 2x8 (add a set each session until 4x8)

 Push/Pull Superset #2 (every 3:00):

- Shrugs: 235x 3x10

- Weighted Push Ups: 6x 3x10

Push/ Pull Superset #3 (every 3:00):

- Pike Pull Ups: 6 x 3x10

- Weighted Push Ups: 6 x 3x10

Arms Superset (every 3:00):

- Spider Curls: 75.5 x 3x10

- 1-Arm Cable Pushdowns: 36.5 x 3x10

Cardio:

- 2.75 mile with no weighted vest in 36:19 (426 calories)