8/5/20

AM Workout (1230)

Today was a decent workout ... didn't workout right away, but had a chill day to myself and overall had a low stress time in and out of the gym, which was very nice. Overall a solid workout.

Warmup
3 Sets:
2 Wall-Walks
12 Ring Rows
12 Scapular Push-ups

-Complete

A.
Strict Weighted Pull-up x 40 reps (with 8-9 RM) - 35#+
Rest :30 each time you break up the reps

-45# ... went 7/4/3/3/3/3/3/3/3/3/2

B.
Incline DB Bench Press x 40 reps (with 8-9 RM) - 2 x 75# DB
Rest :30 each time you break up the reps

-75#s ... went 20/7/6/4/3 

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

-315# ... went 10/8/7/5/5/5 ... this isn't a true "8-9 RM" (went much lighter), but still got good intensity out of this ... haven't been deadlifting heavy and didn't want to risk injury or extreme DOMS here 

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

-75# ... 12/10/10/8

E.
3 Super-Sets:
Paralette Push-ups x 10 reps; 3011
DB Hammer Curls (2 x 35# DB)
Rest 2-3 minutes between sets

-Complete

F.
Every 3 for 15 (5 set) of:
'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete

PM Workout (2000)

50 Mintes NEPA ... this evening was maybe a bit more than just NEPA... but after the walk 20 minutes of just biking sounded really boring, so put something together on the spot and moved through it at a casual pace.

A.
30 Minute Walk

straight into...

B.
EMOM 10:
Min 1 - 10 Cal Assault Bike
Min 2 - :10 Ring Dip Support Hold + :10 Top of Ring Row Hold

straight into....

C.
EMOM 10:
Min 1 - 10 Cal Ski
Min 2- 10 Burpees

-Complete