6/27/20

AM Workout (0930)

Extreme life stress is still getting to me, it was hard to find much focus or intensity. Tried to make the best of it. Got everything in. Really looking forward to the day in a few short weeks when I can transition out of the untenable position I've been put in at work.

Warmup
3 Sets
:30 Quadruped Planche
12 Prone Y on Floor

-Complete

A.
Superset

A.
Farmer's Press; 20x1; 8-10/arm; rest 45 seconds x 4 sets

Decline Narrow Grip Bench Press; 2020; 10-12 reps; rest 45 seconds x 4 sets

Alternating DB Curls; 30x1; 8-10/arm; rest 45 seconds x 4 sets

-50#s for the presses, 10,8,8,8
-155# for the bench, 12,10,8,8
-35#s fo the curls, 10, 10, 8,8

B.
3 Sets @ tough effort:
15/12 Cal Assault Bike
8 DB Burpees (50/35#s)
12/10 Cal Assault Bike
8 Burpees
9/8 Cal Assault Bike
Rest 2-3 minutes between sets

-Complete, each set took between 3 and 4 minutes ... surprisingly difficult

C.
3 Sets, not for time:
8 Elevator Supine Toes-to-Bar
8 Elevator DB Curls
8 Elevator Strict Bar Dips

-Complete

PM Workout (1800)

Got in all these reps easily ... last training session prior to the 1 RM test, so I didn't add in any accessory today. Got this done in a few short minutes.

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

-Complete