6/23/20

AM Workout (0700)

Warmup

3 Sets

10 Alternating DB Single Leg RDL

6 Cross Body DB Muscle Snatch/arm

4 Knelling Jumps 

:15 Ski Acceleration (increase pace every :5)

-Complete

A.

Super Set

Segmented Snatch Grip Deadlift; 3131, 6-8 reps; rest 45 seconds x 4 sets (use straps)

Barbell Z Press; 3021; 8-10 reps; rest 45 seconds x 4 sets

-195# for 8,6,6,6
-65# for 4 x 10

B.

Split Stance DB RDL; 3110; 6-8/leg; rest 45 seconds x 4 sets 

Seated Alternating DB Arnold Press; 2111; 8-10/arm; rest 45 seconds x 4 sets

-2 x 75# DB for 4 x 12
-2 x 35# DB for 10,10, 16, 16 

C.

AMRAP 3 @ high effort:

10/8 Cal Bike

5 DB Bench Press (75/50#s)

Rest 2 minutes

Not for Time (quality position focused)

15 Wall-Walks 

Rest 2 minutes

AMRAP 3 @ high effort:

10/8 Cal Ski

5 Strict Toes-to-Bar 

-Complete, results =

-3 Rounds
-Wall-Walks took about 4-5 minutes, don't remember the exact time
-2 Rounds + 10 Cal Ski 

PM Workout (1500)

Got in my bench numbers then made up some pumpy accessory stuff on the spot. Was a fun 45 minute session. Good stuff. Looking forward to hitting the rest of the week's workouts.

A.
Bench Press
1 x 10 @ 125#
1 x 5 @ 180#
1 x 3 @ 205#
3 x 3 @ 235#

-Complete

B.
3 Super-Sets of:
20 Single-Arm Bench Press (10 each arm) with 75# DB
10 Strict Pull-ups
Rest :60

-Complete

C.
3 Super-Sets of:
15 Bent-over DB Reverse Flyes (2 x 15# DB)
:25 Top-of-Ring Row Hold
Rest :60

-Complete

D.
3 Super-Sets of:
10 Fat-Grip DB Curls (2 x 35# DB)
:25 Ring Support Hold
Rest :60

-Complete