8/17/20

AM Workout (0600)

Start of a new training cycle today... had a great session. Not too taxing, felt energized after this session. 

Warmup

Yoga Push Up x 10

Prone Snow Angels x 10

Scapular Pull Ups x 10

x 2-3 Sets

-Complete 

 

A1) Half Kneeling Landmine Press: 2111; 8-10/arm; rest 30sec x 3

A2) RKC Plank: 45-60sec; rest 30sec x 3

A3) Dual Dumbbell Prone Row: 11X2; 8-10/reps; rest 90sec x 3

-Landmine press went 85#,95#,105# ... RKC planks were weird... tried my best to do them correctly ... Rows went 2 x 50# DB 

 

B1) Semi Supinated Strict Ring Pull Up: 1.1.1.1; rest 6sec/rest 30sec x 3

• These should be 4 tough reps for you - I suggest weighted reps if you find these at

bodyweight to be much too easy

B2) Parallette HSPU Negatives: 5sec lowering; 5,5,5; rest 90sec

-Complete, used 25# weight

 

C1) Ring Push Ups: 10X0; 12-15 rest 30sec x 3

• Elevate feet for added difficulty

C2) Single Arm Farmers Walk: 20m/arm; rest 60sec x 3

-Complete, 3 x 15 reps on the push-ups and 75# for farmer's carry 

 

D)

8 Rounds continuous: 

Assault Bike 10 Cals @ 75% effort 

:30 Front Leaning Rest on Parallettes 

10 Steps SA KB Overhead March (per arm w/ 53/35#) 

-Complete ... took about 17 minutes 

E)

ROMWOD

-Complete ... felt great ... haven't been incorporating these enough. 

 

PM Workout (1400) 

Incorporating a twice a week bench program, enjoyed getting this in. 

A)

Bench Press 

8 Sets of 3 with 77.5% (210#)

-Complete, light numbers, got all the reps easily 

 

B)

3 Super-Sets:

Incline DB Bench Press (RPE 9) 

3 x 10

Face Pulls (RPE 9) 

3 x 30 

-Complete, 2 x 75# DB, 1 red band for the face-pulls

C)

3 Sets of: 

Tricep Rope Push-Downs x 10 reps 

Rest :60 

-Complete, used 45#