Dufisthenics

Today was shoulder and back day.  I did wall handstand walkers where you alternate picking up hands while in handstand position, almost like marching in place.  Sets of 20 “steps” were enough for me.

I also did my first heavy dumbbell rows since returning to Retro.  The 100 pounders felt appropriately heavy but I still got 6 reps per side.

Today’s Workout

5 minutes cardio/stretching

60 second static wall hand stand

Wide grip cable low row – 100 lbs x 10

Wall handstand walkers x 20

Wide grip cable low row – 100 lbs x 10

Wall handstand walkers x 20

Wide grip cable low row – 110 lbs x 10

Wall handstand walkers x 20

Wide grip cable low row – 120 lbs x 8

Wall handstand walkers x 20

Bent over dumbbell row – 70lbs x 10

Angle standing straight arm lateral raise – 20lbs x 10

Bent over dumbbell row – 85lbs x 10

Angle standing straight arm lateral raise – 20lbs x 10

Bent over dumbbell row – 100lbs x 6

Angle standing straight arm lateral raise – 20lbs x 10

Australian pull ups normal pronated grip x 10

Standing behind the back smith machine shrug – 225lbs x 10

Australian pull ups normal supinated grip x 10

Standing behind the back smith machine shrug – 315lbs x 5

Australian pull ups narrow pronated grip x 10