(RDL)185x8,205x8,225x8,8
(DBBench)40x8,45x8,50x8
(StepUp)3x6
(SpanishSquat)3x10
(Incline)130x8,140x8,145x8,150x8
(BOR)135x8,155x8,8,8
69 + 6 = 75 mins
Warmed up with 2 sets 30 second wall sits just to get the legs and joints going. We started with RDLS working up to 2 sets at ~PRE8. Then we did light DB bench press. This felt better than barbell bench last WO at the same weights. Next we did 3 sets of step-ups to a 7" stack of plates, 6 reps per set each side. These seemed silly at first but it was actually hard on my left knee and a bit painful. The pain lessened each set. Then we did Spanish squats for 3x10. This is the first time I've done these as reps instead of a static hold. I liked them. This was the end of Mike's WO.
Then we added incline for 4 sets, working up in weight. Plan was to work up to 2 sets at REP8, but I did't feel 145 was an 8, so I went up again for the last set. Finished with 4 sets bent over rows. Solid WO.
Nutrition/Weight:
I weighed 190.8 this morning.
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