In straight sets with 2 min rest between each:

3 sets of 8 BB clean curls AHAP
500 m row (2x)
3 sets of 10 alt DB biceps curls (strict) AHAP
500 m row (2x)
3 sets of 25 Aussie pullups
500 m row (2x)
200 situps

Post weights used and times of rows and situps to comments.


How should you rest between sets?  It looks like the best advice is - ACTIVELY! 

Staying mildly active (light jogging, jump rope, cycling) between sets of intense exercise will increase your max output during the work phase.  With a workout like today's, higher intensity = higher gains and benefits. 

It was discovered recently that cyclists who pedaled at 30% of max intensity during the rest phase of interval training sessions cleared lactate faster than those who didn't.  Their max power output was much higher as a result. 

Today's workout calls for 2 min rests between each exercise.  Keep in mind that, many times, a 2 min rest during a good workout can degrade quickly (talking, lack of focus) into a 45 minute runaway slack job if you are not careful.  Stay on the clock today.  And try being more active between sets.  Record your findings. 


Josh sportin a new look for the New Year.