AM Workout (0530)
This morning was a fun/lower volume session. Jumped into a class ... changed the lifting, there were some % squats, but just went off of feel and didn't push things too hard. Conditioning piece was very simple and a good sweat.
A.
Back Squat
10-10-10-10-10
-135#, 185#, 225#, 225#, 275# ... all sets felt easy, just didn't want to push things too quickly coming off of this injury. Overall happy to hit 275# for 10, even if it this is no where near my 10 RM.
B.
For time:
600m Run
10 Single-Arm DB Box Step-ups (24/20")
400m Run
20 Single-Arm DB Box Step-ups (24/20")
200m Run
30 Single-Arm DB Box Step-ups (24/20")
-8:46 ... had never done these before as I was unable to do the Open this year... was not too surprised by how these felt or went.
C.
ROMWOD
-Complete
PM Workout (1500)
This afternoon was a good session... always surprised by how much these very simple back/bicep workouts get me. Massive pump on this, had a fun time.
A.
This morning was a fun/lower volume session. Jumped into a class ... changed the lifting, there were some % squats, but just went off of feel and didn't push things too hard. Conditioning piece was very simple and a good sweat.
A.
Back Squat
10-10-10-10-10
-135#, 185#, 225#, 225#, 275# ... all sets felt easy, just didn't want to push things too quickly coming off of this injury. Overall happy to hit 275# for 10, even if it this is no where near my 10 RM.
B.
For time:
600m Run
10 Single-Arm DB Box Step-ups (24/20")
400m Run
20 Single-Arm DB Box Step-ups (24/20")
200m Run
30 Single-Arm DB Box Step-ups (24/20")
-8:46 ... had never done these before as I was unable to do the Open this year... was not too surprised by how these felt or went.
C.
ROMWOD
-Complete
PM Workout (1500)
This afternoon was a good session... always surprised by how much these very simple back/bicep workouts get me. Massive pump on this, had a fun time.
A.
Pull Ups
3 sets x 8-10 reps
Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.
B.
Rack Chins
3 sets x 15-20 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.
-went 13, 10, 10 unbroken sets ... was pretty much wrecked from part A
-went 13, 10, 10 unbroken sets ... was pretty much wrecked from part A
C.
Supinated Close-Grip Lat Pull-Downs
3 sets x 15-20 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat-Pull Down machine do 3 extra sets of Rack-Chins.
-Complete, 3 x 20 @ 105# ... massive pump
-Complete, 3 x 20 @ 105# ... massive pump
D.
Hammer Curls
3 sets x 15 reps
15 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.
-Complete, went 3 x 12 with 55#s ... then 3 x 12 with 50#s for two additional sets... arms were totally fried by this point ... probably should have done much lighter on these.
-Complete, went 3 x 12 with 55#s ... then 3 x 12 with 50#s for two additional sets... arms were totally fried by this point ... probably should have done much lighter on these.
E.
Shoulder "I"s
3 sets x 20 reps
Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.
-Complete, 2 x orange band
-Complete, 2 x orange band
F.
Shoulder "Y"s
3 sets x 15 reps
Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "Y"s.
-Complete, 2 x orange band
-Complete, 2 x orange band
G.
Shoulder "T"s
3 sets x 15 reps
Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.
-Complete, 2 x orange band
-Complete, 2 x orange band
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