9/24/20

Had a decent workout this morning ... had to break up the sessions today as I really didn't want to do such a long cardio workout after a ~90 minute lifting session. Overall a great way to start my day, felt pretty solid throughout this workout and got a decent pump. Ended up not having time to get in the PM cardio... maybe will be able to sneak it in on another day. 

A) 
Bench Press 
3 x 5 @ 60% (165#) 

-Complete
 
B)
BB Row 
3 x 8-10 @ RPE 7 

-Complete, 3 x 10 @ 185# 

C1) Z Press Complex: Barbell Z Press 31X2; 2-4/reps; rest 15sec +

Single Arm DB Z Press 20X1; 6/arm; rest 60sec x 3

C2) Alternating Incline Dual Dumbbell Prone Row (Top Down): 30X0; 6-8/arm; rest 60sec x 3

-115# for 3 x 4 on the BZP, 35# for 6/arm across on the SA DBZP, 2 x 50# for 3 x 8 on the rows 

D1) Single Arm Dumbbell Floor Press: 20X0; 12-15/arm; rest 60sec x 3

D2) Dumbbell Hammer Curl to Press: 3030; 10-12 reps; rest 60sec x 3

-50# across for 3 x 15 on the floor press ... 2 x 25# for 3 x 10,8,8 on the curl to press ... hardest part of the workout was right here 

E1) Turkish Get Up Complex: 8 Dual Arm Turkish Sit Up + 4 Alternating Turkish Get Ups

rest 30sec x 3

• Load the Turkish Sit Ups lighter and the Turkish Get Ups heavier

E2) DB Star Plank: 20-30sec/arm; rest 30sec x 3

E3) Semi Supinated Strict Ring Pull Up: 20X1; 8-12 reps; rest 90sec x 3

-2 x 35# KB for the sit-ups, 53# KB for the get-ups ... 25# DB for the side planks at 3 x :30 and 3 x 8 on the ring pull-ups

F)

ROMWOD

-Complete