WOD @allandnieva.me

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” -Bruce LeeIt’s time to change things up for me. I’m in a rut, so for the next two weeks, I’m taking on “Chris Hemsworth’s god-like Thor workout”.

Having trained heavy for so many years, I find that putting on mass has become easier for me. It’s not necessarily ‘lean’ mass, but I can definitely put size back on my arms, shoulders, neck, chest, and back.  Of course, for those of you who know me, I can just ‘think’ about my legs and they grow ridiculously out of proportion.

I know, I know… poor me, right?

Well, there’s always a down side. For me, it’s eating enough calories so that I recover quickly and can continue growth. …and not just any calories, but ‘clean’ calories. If I don’t, then I get really worn out very quickly, AND I stay hungry all the time when I’m training heavy. However, workouts like this seem to have a great compromise for me. It’s enough to get the pump, but not enough to make me want to eat everything in sight. Intensity is the key, of course, along with form.
So… here we go!

5-day WOD week! Day 1
Warm up: Jump rope (5 mins), then stretch out.

Main set:

  1. Superset – Pullup/Pushup (5 sets) – rest between sets
    • Pullup rep count: 20,15,12,10,10
    • Pushup rep count: 20 reps, every set
  2. Single-Arm Dumbbell row
    • 12 reps/side x 4 sets
  3. Swiss Ball Hyperextension
    • Rep count: 25,20,15,15

Hydrate and cool down with good stretching session.

That’s it!
See you tomorrow!


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