3/23/16

This morning was a simple, but solid session. Got some good intensity out of the conditioning.

A. 

Bench Press

4 sets of 5-7 Reps @ 65% + 5# over last week = 180#

-4 x 7 @ 180# was easy, light day. 

B. 

4 Super-sets:

Incline DB Press x 7 Reps

Side Lateral Raise x 15 Reps

DB Row x  14 Reps (7 each side) 

Rest as needed

-Press = 60#, 65#, 75#, 75# ... This is the strongest I've felt on this lift, good stuff. 
-Raises = 15#s across 
-Rows = 100#s across 

C.

3 Sets:

DB Skull Crushers + DB Curls x 10 reps + 10 reps (2 x 30# DB) 
Rest as needed 

-Went through this quickly, but it was a good finisher and a nice pump.

D. 
For time: 

100 DU
25 Push-ups
15 Burpees

then...

2 Rounds
60 DU
15 Push-ups
10 Burpees

then...

3 Rounds:
40 DU
10 Push-ups
5 Burpees

-9:44 ... missed 3 double-unders throughout this and took a few breaks on random sets of push-ups, but overall this was a solid little workout. It was fun to do, glad I got the set of 100 DU unbroken, that was my goal going into this.