5/19/17

Hit the class workout in the AM. It was a good gymnastics/cardio sesh.

AM Workout (0530)

A.
6 Sets:
10m Hand-Stand Walk
Rest as needed

-Complete ... felt very solid on these, my handstand walking is better than it has ever been.

B.
For time, with a partner, one partner working at a time:
2000m Row
50 Front Rack Lunges (115/80#)
50 Toes-to-Bar
50 Burpee Box Jump Overs (24/20")
50 Dead-lifts (165/125#)
2000m Row

-23:45 ... more than half of this workout was just rowing ... but we moved through everything pretty quickly.

C.
ROMWOD

-Complete

PM Workout (1400)

A.
Bench Press
3-3-3-3-3
Rest 1-2 Minutes between sets

-185#, 195#, 200#, 205#, 205# ... didn't push the loading here very much ... didn't have a spotter and kept the rest interval very short instead.

B.
Close Grip Bench Press, with a 3 second pause at the bottom:
5 x 5
Rest exactly 1 minute between sets

-135# across on this... haven't done a pause bench in a long time, this destroyed my triceps

C.
3 Super-Sets:
Cable Row x 10 reps
Tricep Push-downs x 10 reps
Rest 1-2 minutes

-Don't remember the weights, just got a pump

D.
3 Super-Sets, last set do a max drop set of rope curls:
KB Curls x 10 reps (2 x 35#)
Rope Cable Curls x 10 reps
Rest 1-2 minutes

-Don't remember the weight on the rope curls... got an insane pump from this.

E.
3 Sets:
Overhead Rope Tricep Extensions x 20 reps
Rest 1-2 minutes

-Complete ... don't remember the weights, got a thick pump though.