Second day of this week's modified workouts. Again, I choose all bilateral movements. (Except for, I guess, the core rows.)
Hang Jump Shrug w/ dumbells, 4 x 45/5 (link has the wrong exercise pictured)
Romanian Deadlift, 4 x 115/10
Cable Face Pull, 4 x 50/10
Lat Pulldown, 2 x 60/10, 2 x 65/10
Windshield Wiper w/ knees bent, 4 x -/10
Core Row, 4 x 15/10
Someone at the gym took away my clock, so I did the core rows for reps instead of time. Supersetted the jump shrugs and windshield wipers, and the deadlifts and core rows. I found that's it's easy to cheat on the core row by sticking my butt in the air, so I tried to watch out for that.
I substituted the face pulls for horizontal pullups because my shoulders were feeling wonky this week. I wasn't blown away by these; the variability in cable height significantly changes how the exercise feels. The book recommends changing position from workout to workout, but if I did them again I'd start with the cable at waist height and experiment from there.
Warmup was five minutes on the rowing machine at resistance six, aming for 1K/4' pace and 30 s/m, followed by mobility circuit and dumbell circuit. I was definitely under pace while warming up, but I'm still feeling pretty out of it this week due to all the recent illness in the household.
Loads seemed good. Deadlifts were tough; I went with a mixed grip for the last two sets, which I really liked.
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