5/19/20

AM Workout (0800)

Warmup
3 Sets*
7 Barbell Deadlifts
7 Barbell Hang Power Clean
7 Barbell Strict Press
10 Push-ups
20 Jumping Jacks

*Start with an empty barbell and build to a light load over 3 sets

-Complete, went 45#, 75#, 95# ... solid warm-up

A.
Super-Set:
Segmented Clean Deadlift: 3131 (with straps); 6-8 reps; rest 60 seconds x 3 sets

Half Kneeling Barbell Press: 20x2; 4-5 reps/knee; rest 60 seconds x 3 sets

-Clean DLs went 215# x 8, 225# x 8, 225# x 6 ... rough
-Presses went 115# across for 10, 8, 8 ... really rough

B.
Super-Set:
Deficit Landmine Single Leg RDL: 3010; 8-10/leg; rest 60 seconds x 3 sets

Single Arm DB Push-Press: 30x1; 8-10/arm; rest 60 seconds x 3 sets (*explosive tempo on the way up - slow and controlled lowering to shoulder in 3 seconds)

-LM RDLs went 95# across for 3 x 10
-Push-Press went 50# across for 3 x 10 ... these were tough too, but not as bad as part A.

C.
At an 85% effort:

15-21-27
Bike Cals
27-21-15
Strict Bar Dips

Rest 3 minutes

21-15-9
Ski Cals
40-30-20
Anchored Sit-ups

-7:43 ... dips went 10/9/8 ... 10/6/5 ... 10/5 ... tried to keep the bike between 65-70 RPM consistently
-6:04 ... this seemed like 6 minutes of sit-ups, but was tough on my core

D.
ROMWOD

-Complete

PM Workout (1430)

Adding in some bench and accessory work ... had a good time in the gym, was done in about 45 minutes total time.

A.
Bench Press
1 x 10 @ 115#
1 x 5 @ 170#
1 x 3 @ 195#
1 x 2 @ 225#
4 x 1 @ 235#

-Complete

B.
Bent-Over DB Side Raises
3 x 12-15 reps

-Complete, 3 x 15 with 2 x 10# plates

C.
DB Side Raises
3 x 12-15 reps
'Durante Core' x 3 sets
(10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete, 3 x 12 with 2 x 25# DB