7/22/20

This morning was a solid workout... after the rest day yesterday and a lower volume training session on Monday I was eager to get into the gym this morning. Overall had a good time, I added in the warm-up and parts E and F ... I plan to continue to do these sort of additions to the program. Seemed manageable and the entire session only took 80 minutes.  I was a bit more aggressive today with the loading because I feel like I short-changed myself on Monday ... today was more challenging. 

Warmup 

3 Rounds Not for Time 
Quadruped Crawl 12m SLOW 
rest 15sec 
12 Scapular Pull Ups 
rest 15sec 
6-8/arm Half Kneeling Bottom Up KB Press 
rest 15sec 
60 seconds assault bike @ easy pace 
rest 90sec

-Complete 
A.
Strict Weighted Pull-up x 40 reps (with 8-9 RM)
Rest :30 each time you break up the reps

-35# ... went 10/5/5/4/4/4/4

B.
Incline DB Bench Press x 40 reps (with 8-9 RM)
Rest :30 each time you break up the reps

-2 x 75# DB ... went 12/8/7/7/6

C.
Double-Overhand RDL x 40 reps (with 8-9 RM)
Rest :30 each time you break up the reps

-225# ... 10/8/8/7/7

D.
Barbell Curl x 40 reps (with 8-9 RM)
Rest :30 each time you break up the reps

-95# ... 10/8/6/6/5/5 ... this might have been too heavy... last few sets were definitely "cheat" curls

E.
AMRAP 6 Minutes:
1-2-3-4-5-6-7-8...
Strict Pull-ups
:15 Ring Dip Support Hold after each set of pull-ups

-Round of 7 Pull-ups + :15 seconds support hold ... this was tough after parts A-D ... overall enjoyable though.

F.

Every 3 for 12 (4 sets) of:
'Durante Core' (10 hollow rocks, 10 v-ups, 10 tuck-ups :10 hollow hold)

-Complete ... last set was tough... usually only train 3 sets of this... but towards the end of this program I intend to hit 5 sets with this work/rest scheme