Today is Friday and that means it’s time for a pull workout. This started with a 500M row at a decent intensity. Nothing crazy, just warming the body up. About 2 minutes 20 seconds.
The first exercise is a deadlift. Again I worked up to 330 pounds which is the most I can get on the hex bar due to the width of my weight plates. Especially the bumper plate I have. 330 pounds is still pretty challenging as I only did 2 reps and it was a challenge. Once I get that up pretty good I will be looking to increase and will need to get at least a couple of skinny 45 pound weight plates.
Next, I did 4 rounds of 12 reps hex bar shoulder shrugs. I am trying to improve the quality of these and holding at the top for 1 – 2 seconds. A little better today but will keep working at it. After that I went right into hex bar rows. I increased weight this week to 140 pounds total. I did 4 rounds of 10 reps.
Now is where intensity picks up. I do both good mornings for lower back into farmers carry. I do these one right after the other with no break. Only about 30 seconds in between rounds. This week I increase weight on each. For good mornings I increased to 175 pounds and farmers carry I increased to 140 pounds for 70 steps. I did 4 complete rounds.
Now comes the HiiT portion of the workout. That first part took about 50 minutes total and the HiiT will be an AMRAP for 20 minutes. This involves a 400M run followed by max pullups and hammer curls. For the hammer curls I did a heavier weight lower reps this week instead of the 60 rep 15 pound version I’ve been doing. I did 35 pounds on each dumbbell for 15 reps each. I completed four rounds total in 20 minutes. Overall not too bad but intensity minutes were lacking. Per the Garmin watch, I hit 50 intensity minutes today. That brings my weekly total to 381 which is less than last week but adequate. I’ll be taking off the next two days while travelling to a college football game. I will get plenty of walking for that as is always the case. See you next week!