9/10/20

AM Workout (0645)

Overall had a good workout this morning ... not in a great place mentally this morning, but got everything in... lacked focus, but tried to get out of this as much as I could. Tomorrow will be another day. 

 Warmup

Single Arm Bottoms Up KB Carry x 10m/arm

Scapular Push Ups x 10

Passive Ring Hang x 30sec

x 2-3 Sets

-Complete 

 

A1) Z Press Complex: Barbell Z Press: 30X0; 4-6/reps; rest 15sec +

Single Arm DB Z Press: 20X0; 8/arm; rest 60sec x 3

A2) Alternating Incline Dual Dumbbell Prone Row (Bottom Up): 30X1; 6-8/arm; rest 60sec x 3

-95# x 6, 115# x 6 x 2 ... used 35# Across for the single arm DB ZP, 2 x 50# DB for the rows, 3 x 8

 

B1) Alternating Dumbbell Incline Bench Press Top Down: 31X0; 6-8/arm; rest 60sec x 3

B2) Zottman Curls: 2020; 10-12 reps; rest 60sec x 3

-2 x 50# for the bench for 3 x 8... 2 x 15# for the zottman curls for 3 x 10

 

C1) Turkish Get Up Complex: 2 Single Arm Turkish Sit Up R + 1 Turkish Get Up R x 2 Rounds

+ 2 Single Arm Turkish Sit Up L + 1 Turkish Get Up L x 2 Rounds; rest 30sec x 3

C2) Side Plank DB Powell Raise: 30X0; 8-10/arm; rest 30sec x 3

C3) Strict Knees to Elbows: 30X1; 8-10reps; rest 90sec x 3

-53# KB for the get-up complex ... 10# DB for the Powell raises ... 3 x 10 on the knees-to-elbows, although I had to break up the sets quite a bit 

 

D)

Ski 150m @ 75-80% Aerobic Effort

10 Jumping Lunges

5 Strict Toes to Bar

15 Steps Filly Overhead March R 70/53

5 Strict Pull Ups

15 Steps Filly Overhead March L 70/53

10 Burpees 

rest 60sec

x 6-8 Sets

-Complete ... only got in 6 sets ... took about 25 minutes ... this was fun conditioning, overall good stuff, but I was not motivated enough to get those last two sets in ... was happy for this session to be over. 

 

PM Workout (1630)

Got in the bench supplemental work in the PM ... had a productive day of work and was much happier this in the gym this afternoon. Low stress session, got a nice pump. 

 

A.

Bench Press

4 x 5 @ 75% (205#) 

-Complete

 

B.

Overhead Press 

3x5 @ 72.5% (140#) 

-Complete

 

C.

Barbell Row 

3 x 8-10 @ RPE 8 

-Complete 3 x 10 @ 215#

D.

3 Super-Sets of:

DB Skull Crushers (2 x 35# DB)

Neutral Grip Bent-Over DB Extensions (2 x 15# DB)

Rest :60

-Complete ... nice pump finisher