This morning was a great workout, I was a little sore in my core/posterior chain from yesterday, but once we started moving through everything I felt great. I was blown away by how fit I felt on part D... my aerobic capacity has come back very nicely.
A.
Every :30 for 6 Minutes (12 sets):
7/5 C2B Pull-ups
-Complete ... this was more difficult than I thought, but got through all the reps.
B.
Back Squat
3 Sets of 10 @ 65-70% (265-285#)
Repeat from last Wednesday. Aim to improve slightly.
-285# across (used 275# last week) ... was a bit tired from yesterday, but got all these reps.
C.
3 Sets of 10 @ 65-70% (265-285#)
Repeat from last Wednesday. Aim to improve slightly.
-285# across (used 275# last week) ... was a bit tired from yesterday, but got all these reps.
C.
5 Rounds:
16/12 Calorie Assault Bike
4 Ring Muscle-Ups
4 Front Squats (245/165#)
-12:53 ... unbroken ... front squats were tough.
Rest about 10 minutes then...
D.
”Spin Doctor”
AMRAP 16:
30 Double Unders
15 Wallballs (20/14#)
30 Double Unders
15 Kettlebell Swings (53/35#)
-7 Rounds + 4 Wall-balls ... very aerobic, all sets unbroken, with a couple misses on DU. Otherwise I was really moving through this a consistent solid pace.
PM Workout (1400)
A.
Sling Shot Bench Press
8-8-8-8-8
Rest 2-3 minutes
-185, 195, 205, 215, 225 (fail - 6 reps) ... overall this was good, I was a little bummed out I didn't get all the reps on the last set, but I was pretty fatigued by then. Still good for a second workout of the day and the insane workout yesterday.
B.
3 Sets:
Seated DB Shoulder Press (2 x 55# DB) x 10 reps
Rest :60
Strict Stationary Dips x max reps
Rest :60
-12,9,10 dips ... rough... that rest interval was tough.
C.
3 Super-Sets:
Supinated BB Row (135#) x 10 reps
Single Arm Preacher Curl (35#) x 20 reps (10 each arm)
Rest 2:00
-Complete
D.
10 Super-Sets:
EZ Bar Skull Crusher (70#) x 10 reps
EZ Bar Curl (70#) x 10 reps
Rest :90
-Complete ... huge pump on this ... really fun finisher. Always love getting in these 10x10 arm workouts.
4 Front Squats (245/165#)
-12:53 ... unbroken ... front squats were tough.
Rest about 10 minutes then...
D.
”Spin Doctor”
AMRAP 16:
30 Double Unders
15 Wallballs (20/14#)
30 Double Unders
15 Kettlebell Swings (53/35#)
-7 Rounds + 4 Wall-balls ... very aerobic, all sets unbroken, with a couple misses on DU. Otherwise I was really moving through this a consistent solid pace.
PM Workout (1400)
A.
Sling Shot Bench Press
8-8-8-8-8
Rest 2-3 minutes
-185, 195, 205, 215, 225 (fail - 6 reps) ... overall this was good, I was a little bummed out I didn't get all the reps on the last set, but I was pretty fatigued by then. Still good for a second workout of the day and the insane workout yesterday.
B.
3 Sets:
Seated DB Shoulder Press (2 x 55# DB) x 10 reps
Rest :60
Strict Stationary Dips x max reps
Rest :60
-12,9,10 dips ... rough... that rest interval was tough.
C.
3 Super-Sets:
Supinated BB Row (135#) x 10 reps
Single Arm Preacher Curl (35#) x 20 reps (10 each arm)
Rest 2:00
-Complete
D.
10 Super-Sets:
EZ Bar Skull Crusher (70#) x 10 reps
EZ Bar Curl (70#) x 10 reps
Rest :90
-Complete ... huge pump on this ... really fun finisher. Always love getting in these 10x10 arm workouts.
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