[WotD] Wednesday, July 8


Velocity Diet Workout #22
Reps: 55
Rest: 45 sec
Weight: “Light” (14-16 RM)

– Dumbbell Upright Row (external rotation) – 2×45# -3×15, 1×10 (warmup was 1×15 @ 30# & 35#)
– Pushup (feet on a 50cm pilates ball in lieu of a weight vest, which I ain’t got) – 40 / 15
– Reverse Lunge – 2×36# Kettlebell – 1×10, then I switched to a step-up because I was cheating with the toe of my back leg – 15/15/20 @ bodyweight, 1×10 @ 30#
– Wood Chop – 60# – 3×15, plus 1×10 split-stance cable lift @ 25#

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