7/24/20

AM Workout (0730) 

I didn't feel very good today... perhaps the cut is catching up to me (currently on my 5th day... haven't deviated from the plan at all) ... but got everything in ... this workout left me crushed more than the previous two workouts. 

Warmup
3 Rounds Not for Time
10 Goblet Squats @ 31X1 Tempo
rest 30sec
10m Monster Band Walk/side
rest 30sec 
12 Scap Push-ups
Rest 30sec
Ski 60sec @ increasing effort every 15sec
rest 2mins

-Complete 

A.

Front Squat x 25 reps (with 4-5 RM) 

Rest :30 each time you break up the reps

-Used 250# ... slightly lower than my true 4-5 RM, but was still very hard ... went 8/5/4/4/4 

B.

Bench Press x 25 reps (with 4-5 RM) 

Rest :30 each time you break up the reps

-Used 215# ... slightly lower than my true 4-5 RM, but was still very hard ... went 6/3/3/3/3/3/2/2 

C.

Supinated Grip Pull-ups x 25 reps (with 4-5 RM) 

Rest :30 each time you break up the reps

-#35# ... went 7/5/5/4/4 

D.

Single Arm DB Push-Press x 25 reps (each arm with 4-5 RM)

Rest :30 each time you break up the reps

-75# DB ... went 15/10 on each arm ... this is the heaviest DB I currently have... obviously I could have used little heaver DB for this piece ... still got some good intensity out of this though. 

E.
3 Sets
10-12 DB Upright Row @ 2121
10-12 Ring Body Saw @ 3010
10-12 Lying DB Tricep Extensions @ 30x1
Rest as needed between sets

-Complete, 3 x 10 for all movements, used 2 x 15# DB for each movement

PM Workout (2000)

30 Minute NEPA Walk

-Complete