1/21/19

AM Workout (0630) 

Had a solid session this morning. Overall still felt a bit tired this morning when I woke up... not usually how I like to start off my week, but anyway, once I got warmed up and moving everything felt solid.

A.
Deadlift
7 Sets of 2

1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.

-Sets went 350#, 365#, 385#, 405#, 430#, 450#, 475# ... felt very strong on these.

B.
Push Press
5 Sets of 3

1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.

-Sets went 205#, 225# x 4 sets ... didn't increase the loading over the second set at 80%, shoulders were feeling a bit fatigued still from Saturday.

C.
"Go Fish"
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)

-11:01... hit a 3:28 1000 and then tried to remain consistent on the barbell/burpees. Good 'Open' conditioning.

D.
Stamina Conditioning
2 Rounds:
30/21 Calorie Assault Bike
30 Kipping Handstand Push-ups
30/21 Calorie Assault Bike
15 Kipping Handstand Push-ups

-Complete ... finished this in about 15 minutes, didn't get an exact time, just moved through this and tried to get good reps under the 2018 'Open' standard for HSPU.

E.
ROMWOD

-Complete

PM Workout (1630)

Got in a chill bodybuilding session in the afternoon. Had the day off work, so had some extra free time today. It was pretty fun / a very nice change. Haven't gotten in a session like this in months. Just made it up on the spot and enjoyed myself.

A.
Bench Press
7-7-7-5-5-5

-Went 185# across on all reps, was trying to do 7x7 at 185#, but this morphed into sets of 5 and I just shut it down after 6 sets.

B.
3 Super-Sets:
10 EZ Bar Preacher Curl (75#)
10 Seated Hammer Curls (2 x 35# DB)
Rest :90

-Complete

C.
3 Super-Sets:
10 Strict Dips
12 Tricep Rope Push-downs (50#)
Rest :90

-Complete

D.
3 Super-Sets:
20 Incline Weighted Sit-ups (25# Medball)
20 Cable Curls (70#)
Rest :60

-Complete

E.
3 Super-Sets:
10 Seated EZ Bar French Press (45#)
10 EZ Bar High Pull-ups (45#)
Rest :60

-Complete

F.
3 Super-Sets:

25 x 4-Count Flutter Kicks

12 DB Incline Skull Crushers (2 x 25# DB)
24 Rope Cable Curls (70#)
Rest :60

-Complete