Upper body day: May 8

Excellent upper body day yesterday! We tried the (VERY challenging) L-sit for the first time, and I found a new appreciation for the overhead press. We've done overhead press once before, but this was the first time we built it in as a proper part of our routine. I can only press the bar a few times, but on the last set I hold the bar up as long as I can: it's such a visceral, powerful feeling, holding a heavy weight above your head. It was that primal love of holding heavy weights up in dead lifts that originally got me hooked on lifting; I think I've found a new favorite move. I also have a MUCH more grounded respect for the strength it takes to execute a clean and jerk; just holding the 45lb bar above my head yesterday for 10sec after my last set made my whole body shake, holding my abs and back and shoulders in place took every bit of strength I could muster.

I'm hooked.



Arm swings, 20 per side
Arm wall raise, x20
Scapular push ups, x20

Pull up, set 1:
Pancho: 5 close grip
The Marmot: 15 wide grip
Pull up, set 2:
Pancho: 4 close grip
The Marmot: 8 wide grip
Pull up, set 3:
Pancho: 3 close grip
The Marmot: 5 wide grip

Free weight bench, set 1:
Pancho: 25lbs x 15 / bicycle crunch x 50
The Marmot: 45lbs x 15 / bicycle crunch x 50
Free weight bench, set 2:
Pancho: 25lbs x 5 / bicycle crunch x 50
The Marmot: 50lbs x 15 / bicycle crunch x 50
Free weight bench, set 3:
Pancho: 30lbs x 8 / bicycle crunch x 50
The Marmot: 50lbs x 12 / bicycle crunch x 50

Standing bar press, set 1:
Pancho: 45lbs x 3
The Marmot: 55.bs x 10
Standing bar press, set 2:
Pancho: 45lbs x 4
The Marmot: 55lbs x 10
Standing bar press, set 3:
 Pancho: 45lbs x 3, held up last set x 10sec
The Marmot: 60lbs x 8

L-sit (modified, knees bent) / Lever Incline Row, set 1:
Pancho: 4 sec L-sit / 25lb row x 15
The Marmot:  10 sec L-sit / 50lb row x 15
Cable row/plank, set 2:
Pancho: 4 sec L-sit / 30lb row x 12
The Marmot: 25 sec L-sit / 60lb row x 15
Cable row/plank, set 3:
 Pancho: 8 sec L-sit / 30lb row x 12
The Marmot: 30 sec L-sit / 70lb row x 9

Shoulder pulley, hard:
Pancho: 3 sets per side @10lbs x 15
The Marmot: 3 sets per side @25lbs x 15

Shoulder pulley, easy:

Pancho: 3 sets per side @25lbs x 15

The Marmot: 3 sets per side @ 35lbs x 15