Crammed in my entire programming into one session today... wasn't too bad overall ... I felt good and got a lot of intensity out of today. Overall happy with how things went. Great training session, feeling good aerobically.
A.
Bench Press
1 x 1 @ 90% (245#)
1 x 1 @ 95% (255#)
1 x 1 @ 95%+ (255#)+
1 x max reps (225#)
-Complete ... went for a single at 265# for the 95%+ ... got this rep and was hoping to go for 275#, but 265# felt heavy enough ... Got 7 unbroken reps at 225#.
B1) Landmine Push Press: 21X0; 8-10/arm; rest
30sec x 3
• Tempo is read as follows:
2sec from top of press back to shoulder
1sec pause in standing position with
landmine on shoulder
X explosive dip and drive PP
1sec hold at the top of the PP
B2) Tuck L-sit on Rings: 30-40sec; rest 30sec x 3
B3) Dumbbell See-Saw Row w/Theraband:
2121; 7-9/arm; rest 90sec x 3
-115# for the landmine PP ... L-sits went 3 x :30 and 2 x 50# for the DB rows
C1) Mixed Grip Strict Pull Up: 31X1; 2.2; rest 30sec x 3
• 2 reps then switch grip and do 2 more (4 reps each set)
• Scale back to Lean Away Negatives - 3-5 second lowering
C2) Push Up Complex: AMRAP Strict HSPU Unbroken without Pauses;
rest 30sec + AMRAP Clapping Push Ups Unbroken without Pauses;
rest 90sec before C1 x 3 sets
• Scale up to deficit Strict HSPU
• Scale back as needed to Pike Strict HSPU and regular Push Ups
-Pull-ups across with 25# weight ... HSPU and clapping push-ups went 12/8 ... 11/8 ... 9/8
D1) Glute Bridge Single Arm DB Bench Press: 20X1; 10-12/arm; rest 30sec x 3
0-10mins
800/700m Assault Bike
20 Steps Mixed KB Front Rack March (2 x 53# KB)
10 Burpees
10-20mins
300/250m Ski
15sec Star Plank L
15sec Star Plank R
10 Box Jump Step Down 24/20"
10 Strict Ring Dips
20-30mins
1 Round Strict 'Cindy' (5 Strict Pull-ups, 10 Push-ups, 15 Air Squats)
12 Lateral Box Step Up and Over 24/20”
15 sec Handstand Hold Against Wall
-Complete ... don't remember the exact rounds or reps, but flowed through this at a consistent pace. Fun conditioning.
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