A.
Take 20 Minutes to Establish 2 RM Strict Press
-95# x 10, 135# x 5, 155# x 3, 165# x 2, 175# x 2, 180# (fail - 1 rep) ... shoulders left like complete ass on this ... really sore from Saturday and I haven't been strict pressing often in 2017.
B.
5 RFT:
3 Muscle-ups
5 Power Cleans (135/95#)
7 Front Squats (135/95#)
-4:33 unbroken ... bit of a burner ... silly short workout, but got some good intensity out of it.
Rest 15 minutes then...
C.
AMRAP 12:
200m Run
8 Toes-to-Bar
4 Strict HSPU
-6 rounds ... good to get in a little extra volume ... nothing crazy though.
D.
ROMWOD
-Complete
PM Workout (1400)
A.
Every 2 for 20 (10 sets):
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
Build over the course of 10 sets
-135#, 185#, 185#, 205#, 225#, 225#, 245#, 245#, 255#, 255# ... felt pretty decent on these ... I had a very shitty bar at the gym on base that didn't spin whatsoever ... made the lifts much more challenging... especially the hang clean ... but overall still happy to get some heavier movements in.
B.
Dead-lift
5x5
Rest as needed between sets
-315#, 365#, 385#, 405#, 315# ... 405# felt heavy, so I backed down to 315# for that last set, I was pretty taxed from the cleaning... but I wanted to get some heavy pulls in.
C.
Three sets of:
Front Rack KB Box Squats x 10 reps (2 x 53# @ 20")
Rest 30 seconds
Strict Pull-Ups x 8 reps
Rest 30 seconds
Single-Arm Dumbbell Row x 10 reps each arm (2 x 53# @ 2221 tempo)
Rest 30 seconds
B.
Dead-lift
5x5
Rest as needed between sets
-315#, 365#, 385#, 405#, 315# ... 405# felt heavy, so I backed down to 315# for that last set, I was pretty taxed from the cleaning... but I wanted to get some heavy pulls in.
C.
Three sets of:
Front Rack KB Box Squats x 10 reps (2 x 53# @ 20")
Rest 30 seconds
Strict Pull-Ups x 8 reps
Rest 30 seconds
Single-Arm Dumbbell Row x 10 reps each arm (2 x 53# @ 2221 tempo)
Rest 30 seconds
-Complete ... solid accessory movement ... didn't push the loading.
D.
D.
3 Sets:
KB Curls x 10 reps (2 x 30#)
Rope Curls x 10 reps
Rest 1:00
3 Sets:
KB French Press x 10 reps (2 x 25#)
KB French Press x 10 reps (2 x 25#)
Tricep Push-downs x 12 reps
Rest 1:00
3 Sets:
EZ Bar Curls x 10 reps (40#)
EZ Bar Reverse Curls x 10 reps (40#)
Rest 1:00
100 Rep Drop-Set of tricep push-downs:
Max reps @ 40#, 35#, 30#, ... 5#
Max reps @ 40#, 35#, 30#, ... 5#
-How this last part worked was a completion of 100 reps total... starting with max reps at 40# and then dropping 5 lbs for each drop set until 100 reps is achieved ... got through 70 reps before reaching the 5# .... this was ridiculously tough! I made it up on the spot and it was a good finisher.
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