3/7/16

AM Workout (0540) 

This morning was a very solid workout. I felt great on everything. I was surprised how strong I felt on the bench after part A. Going to start logging my food on the 'My Fitness Pal' app instead of on here ... it will be much easier to calculate cals/macros that way. 

A.
For time:
10,9,8,7,6,5,4,3,2,1 - Muscle-ups
100,200,300,400,500,600,700,800,900,1000m Row
(start with 10 muscle-ups, end on 1000m row)

-33:40 ... this was a pretty tough workout. MU were 10, 6/3, 6/2, 5/2, 4/2, 5-1 unbroken. Tried to keep a consistent pace on the rowing, but usually was around a 1:50-2:00. This was a tough way to start off the week, but glad I did this workout, handled 55 muscle-ups very well.

B.
Bench Press
5 Sets of 1 Rep @ 90% (215#) of 1 RM + 5-10# = (225#) 
Rest 3 minutes

3 Sets of 2-3 Reps @ 80% (185#)  of heaviest above single

3 Sets of 5-7 Reps (160#) @ 70% of heaviest above single

-225# for all singles 
-185# 3 x 3 
-160# 3 x 7 ... felt good on bench press despite 55 muscle-ups prior. Good stuff. 

C.
Every 3 minutes for 12 minutes (4 sets):
Push-Jerk + Split-Jerk, building
Bent Over-Row, 5-7 Reps, building

-205#, 205#, 225#, 225# ... kept this on the light side, was pretty taxed by the time I got here. 
-135# x 10 across on the rows 

D. 
Every 3 for 12 minutes (4 sets):
Triceps Extensions, 5-7 Reps, building
Barbell Curl, 5-7 Reps, building

-Extensions = 4 x 7 (2 x 25# DB) 
-Curls = 4 x 5 (115#) ... might have pushed these curls a bit much, had to cheat it up, but controlled it down at a tempo. 

PM Workout (1300) 

A.
20 minutes of physical therapy exercises  

B. 
30 Minute Easy Run 

-This was great to get out the door and run. Haven't run much since the half marathon on Halloween, mostly due to crappy winter weather in Chicago. It was 57 and sunny when I got out the door today... it was amazing to have the sun on my skin and exercise outside. This really made me miss running in the summer and in Idaho. Looking forward to lots of running over the coming months leading up to TBS.  Since this was my first time out the door in a while, didn't push the pace and went for a nice and easy out and back. Great stuff, looking forward to training tomorrow.