4/16/20

Today was a great workout, lots of reps and movements, but enjoyed myself in the gym. I felt strong on the lifting and left the gym with a solid pump. 

A.

Back Squat

3 sets x 6 reps @ 70% (315#) 

70% of your one rep max back squat.

-Complete, got all these reps easily 

B.

Bench Press

1 set x 10 reps

Work up to a 10 rep max.

-210# ... got this easily without any assist from a spotter, I think this is a PR. 

C.

Sumo or Conventional Deadlift

3 sets x 3 reps

Work up to heavy 3 reps for 3 sets, near maximal.

-385#, 425#, 455# 

D.
'Support Your Local Box Workout 2'
For time:
100 Double-Under
21 Burpees
75 Double-Unders
15 Burpees
50 Double-Unders
9 Burpees 

-4:44 ... missed one double-under on the set of 100, all other DU unbroken ... went fairly slow on the burpees ... when I finished this workout I realized that I definitely could have gone harder ... but got through this at about an 85% effort ... haven't been doing much intense cardio and I didn't really push this. 

E.

Half Kneeling Landmine Press

3 sets x 12 reps

12 reps per arm.

Barbell Row

3 sets x 10-15 reps

Aim to reach failure within the given rep range.

-3 x 12 (each arm) with 95# for the landmine press 
-198# 3 x 10 for the rows 

F.

Glute Ham Raises

2 sets x 5 reps

Barbell or Dumbbell Shrugs

2 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-Complete, 3 x 12 at 308# for the shrugs 

G.

Landmine Oblique Twists

3 sets x 10 reps

10 reps per side. Quality reps.

DB Curls

3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-Complete, 3 x 20 with 75# for the twists, 3 x 10 with 2 x 35# DB for the curls