10/1/20

AM Workout (1230) 

 Today was a decent workout overall... lower volume, just did the lifting, not the aerobic conditioning... just wasn't feeling it today. Have a lot of life stress going on, so was difficult to focus, but overall got some good intensity out of this and enjoyed it. 

Warmup

Bottoms Up Kettlebell Side Plank x 20sec/arm

Scapular Push Up on Elbows x 12

Elevator Ring Row x 3 reps (hold 3-4sec at each position - bottom, middle, top, middle, bottom)

x 2-3 Sets

-Complete

 

A1) Z Press Complex: Barbell Z Press 30X1; 3,2,2; rest 15sec + Single Arm KB Z Press 20X0; 5-6/arm;

rest 60sec x 3

A2) Chainsaw Row: 20X0; 10-12/arm; rest 60sec x 3

-155# x 3, 160# x 2, 160# x 2 for BBZP, 35# for DBZP and 50# DB for the rows... rough tempo here... heaviest I've ever gone on this movement/tempo though 

 

B1) Single Arm Dumbbell Floor Press: 20X0; 10-12/arm; rest 60sec x 3

B2) Tall Kneeling Zottman Curls: 3030; 10-12 reps; rest 60sec x 3

-75# DB for the Floor presses at 3 x 10 ... 2 x 15# across for 3 x 12 on the curls 

 

C1) Bottoms Up Kettlebell Turkish Get Up: 3 Bottom Up Turkish Get Up R + 3 Bottom Up Turkish Get

Up L; rest 30sec x 3

C2) Supinated Strict  Pull Up: 30X0; 7-10reps; rest 30sec x 3

C3) Bent-Over Reverse Fly: 20X0; 12-15reps; rest 90sec x 3

-26# KB For the get-ups ... was hoping to go a bit heavier on this, but was difficult enough ... 3 x 7 unweighted for the pull-ups ... 2 x 15# for 3 x 12 on the reverse fly

PM Workout (1800)

Didn't particularly want to get these in... but who actually enjoys assault bike intervals? My wife was working out this evening and so I joined her in the gym. Overall felt good on these, was consistent. 

 

A. 

10mins Easy Continuous Movement

15/12 Calories Assault Bike

20' Inchworm

3 KB Clean R

3 KB Push Press R

3 KB Overhead Reverse Lunge R

3 KB Clean L

3 KB Push Press L

3 KB Overhead Reverse Lunge L

• Choose a light KB and just flow through the movements

-Complete, used a 26# KB

 

B) Bike 2000m @ 85% Aerobic Pace: rest walk 2:30 x 6 Sets

• The aim this week is to match the same split times as last week, only this week we have 1 more

sets than last. Volume increase without intensity increase.

-3:00 - 3:10 on each interval ... kept the RPM right around 65 on all sets