7/2/18

AM Workout (0530) 

Lower volume session this morning... body is still feeling pretty beat up from the last week of training. It was good to get in and move a bit and hit some accessory work.

A.
2 Sets (not for time):
1 Arm KB Overhead Squat + 1 Arm KB Front Rack x 20 reps (10 each side)
Bike Calories (easy/moderate pace) x 10

-Complete ... good warm-up

B.
For Time:
50/40 Calorie Row
21 Power Snatches (155/105)
15 Overhead Squats (155/105)
9 Squat Snatches (155/105)
50/40 Calorie Row

-13:20 ... OHS unbroken, which was my goal going in to this workout... overall really rough time on this, my body is still feeling fairly beat up. Overall a good conditioning piece though.

C.
3 Sets of 8:
Deficit Clean Grip Dead-lift (4") x 8 reps
Rest 2:00

-Complete with 245# across ... went very light here, but this was still tough on the hamstrings.

D.
3 Sets of:
Top of Ring Push-up Plank x :60
Rest 1:20

-Complete ... burner on the core

E.
3 Super-Sets of:
Weighted GHD Back Extensions x 10 reps (25#)
Single Leg Glute Bridge, on med-ball x 20 reps (10 each leg)
Rest 1-2 minutes

-Complete

PM Workout (1300)

A.
Flat Bench Press
3 Sets of 8

-185#, 185#, 185#

B.
Decline Bench Press
3 Sets of 5

-185#, 185#, 185# ... this was supposed to be 3 sets of 8... but just wasn't there after part A.

C.
3 Sets:
T-Bar Row (135#) x 10 reps
Rest :60
Strict Dips x Max Reps
Rest :60

-15, 12, 10 dips

D.
3 Super-Sets of:
Seated DB French Press (65, 75, 80#) x 12 reps
Single Arm DB Curl (35#) x 20 reps (10 each arm)
Rest 2 minutes

-Increased the weight on the DB French Press, curls were a bitch. Overall really hard/fun work.

E.
10 Sets of:
Rope Push-Downs (35#) x 10 reps
Wide-Grip Cable Curls (45#) x 10 reps
Rest :90

-Complete ... huge pump on this, fun stuff, not as taxing as the 10x10 we did last week, but a good pump nonetheless

F.
1 Set of:
Max Reps Close Grip Bench Press (thumbs touching) with 45# bar, no stopping at any point, bar must be continuously moving

-60 reps ... was totally dead by here, fun finsher