60 mins + 15 w/u = 75 mins
started today's Pull WO with some power cleans. I've never really done these, and figured they'd be a good way to get warmed up. I started light and worked up to a good working weight for first time doing these. Once I got some real weight on the bar, these were tough and took a lot of energy. Really worked upper back and I like them a lot. I'll have to watch some more video for technique tips because I definitely plan on doing these again. One of the hardest parts is getting the weight from up on shoulders down to starting position. In a gym where they have bumper plates, you can just kind of drop the weight to the ground. We don't have bumpers at LA Fitness, so I just have to control the weight down to starting position (which might be a good thing because I have to work during that part of the movement as well).
Anyway, on to the rest of the WO. Started with iso rows. 3 heavy sets and a back-off set. Supersetted with weighted decline crunches. 3 heavy sets and a back-off set here too. Then I did 3 heavy sets and a back-off set of vbar pulldowns supersetted with 1 minute planks. Next I did 2 sets of DB rows, on the heavy side, but still controlled. Next I supersetted barbell curls with upright rows. 2 sets each.
Next I did another new movement. I'm calling them rear delt bulldozers. They are dynamic standing rear delt fly's with a much heavier weight than I can do with seated rear delt fly's. Loved them and will continue to mix them in. I supersetted them with incline curls. Finished up with seal rows (had to go pretty light) and hodge rows. Awesome WO. Great work on my standard moves and added in 2 new moves (power cleans, dynamic rear delt fly's) that I loved.
I weighed 176.0 this morning. Ate a lot of carbs late last night, so I was a bit bloated this morning. I do this way too often. I was active all day and fitbit showed I burned a TON of calories today (5,000+). I think that's high, but I ate a ton in the evening because I didn't want to be in a massive caloric deficit (wanted to be in a slight surplus actually).