4/6/19

 AM Workout (1100)

Not too taxing of a session, very low percentages. Still got a nice pump out of everything. Excited to hit some tougher workouts... feeling 'over' this whole deload!

A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 40-50%

Perform Pendlay Rows @ 40-50% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete

B.

Bench Press

2 sets x 3 reps @ 75% (195#)

75% of your one rep max bench press.

-Complete

C.

Incline Bench Press 

3 sets x 2 reps @ 65% (145#)

65% of your one rep max push press (Or strict press if you substitute). If you are unable to do push press due to a lower body injury, substitute with strict press or seated strict press.

-Complete

D.
Strict Pull-ups

2-4-6-8-10-8-6-4-2
Rest enough between sets to complete each set unbroken 

-Complete, didn't time this, but got all the sets unbroken off of feel for the rest intervals

E.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

-Complete, 1 black band

F. 

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 3 x 15 reps with 25#s 

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 3 x 15 reps with 15#s 

H.

EMOM 9 (3 sets) of:

Min 1 - Hollow Rocks x 20 reps

Min 2 - Plank Hold (top of push-up) x :30 

Min 3 - Russian Twists (25# ball) x :30 

-Complete, nice core finisher 

PM Workout (1730)

Track workout ... this was a really fun one. I really enjoyed this. Just enough volume to get a sweat, but not leave me totally wrecked. Loved being out here, about 70 and sunny. Great way to spend our Saturday evening.

800m jog
Rest 1 minute
2 x 400m @ 100%
Rest 2 minutes between 400s

600m jog
Rest 1 minute
2 x 300m @ 100%
Rest 1 minute between 300s

400m jog
Rest 1 minute
2 x 200m @ 100%
Rest 1 minute between 200s

200m jog
Rest 1 minute
2 x 100m
Rest 1 minute between 100s

-Result =

-73
-74

-55
-59

-30
-33

-15
-16