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Ambers fitness log

Just a girl and her workouts!

4am- These am workouts are fun!
Glute-Ham Bridge 2 sets of 15
Wide Grip Lat Pull Down 3 sets of 12 (17kg)
Dumbbell Pull Over 3 sets of 12 (20lb)
One Arm Dumbbell Row 3 sets of 12 (20lb)
Chest Supported Row 3 sets of 12 (25lb each arm)
45 Degree Hyperextension 3 sets of 12
Alternating Dumbbell Curl 3 sets of 12 (10lb)

Warm-up 45lbs x5, 65lbs x5
working sets of: 85lb x5, 95lb x3, 105lb x1+ (I did 5)
Accessory work-
Bench- 5 sets of 10 at 70lbs (up 5lbs from last week)

Crossfit Strength workout- “The Soviet Surprise”
3 rounds
Run Rocket Suicides
*At last cone complete 12 Russian Kettlebell Swings 45lbs
*Recover fully between rounds

1st round- 1:31
2nd round- 1:26
3rd round- 1:18

Great Workout- The run rocket was brutal once again! It is definitely way worse than pushing the sled! If you thought the prowler flu was bad, just wait until you try the run rocket!


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