4/13/18

Last day of an extremely stressful week of training full-time and working remotely on my case-load ... got in the gym prior to the last day of training for a fun pump sesh... then hit a crossfit gym in the afternoon.

AM Workout (0530) 

A.
Incline Bench
5-5-5-5-5*
*7 Strict Pull-ups after each set

Flat Bench
5-5-5-5-5*
*7 Strict Supinated Pull-ups after each set

Decline Bench
5-5-5-5-5*
*7 Strict Narrow Grip Pull-ups after each set

-Incline = 115, 135, 165, 175, 185#
-Flat = 155,175,185, 200, 200#
-Decline = 185# across

B.
3 Sets:
Tricep Push-Downs x 15 reps
Rest :60

-Complete

C.
3 Sets:
Tricep Rope Push-Downs x 15 reps
Rest :60

-Complete

D.
3 Sets:
Single-Arm Tricep Rope Kick-Backs x 20 reps (10 each arm)
Rest :60

-Complete

PM Workout (1630) 

Hit a class workout with my wife and friends at a local gym... didn't really push the loading, was just lifting in my nanos/no belt/no sleeves. Fun way to get some more activity in though.

A.
15 Minutes to Build up to:
Back Squat x 5 reps, w/ 5 second pause in bottom on the first rep

then...

3 sets of 5 @ 90% of the above work

-Built up to 325# for the pause squat + 4 back squats
-90% for 3 x 5 was at 285#

B.
For time:
2-4-6-8-10-12-14-16
DB Hang Clean and Jerk (65/45#) (half of each set right / half of each set left)
15 Yard Shuttle Sprint

-10:23