9/3/20

 AM Workout (0730)

Had a solid session this morning... overall enjoyed this workout, got a big pump from parts A-C and then enjoyed the aerobic piece at the end. Great training. 

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) Barbell Z Press: 30X2; 6-8/reps; rest 60sec x 3

A2) Incline Dual Dumbbell Prone Row: 11X3; 6-8/reps; rest 60sec x 3

-95# for 8,8,6 on the BPZP ... 2 x 50# or 3 x 8 on the rows 

 

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

B2) Seated Hammer Curl: 2020; 10-12 reps; rest 60sec x 3

-2 x 50# for the bench press... 2 x 35# for the curls 

 

C1) Turkish Get Up Complex:

4 Single Arm Turkish Sit Up R + 2 Turkish Get Up R

4 Single Arm Turkish Sit Up L + 2 Turkish Get Up L

rest 30sec x 3

C2) Kettlebell Side Plank: 30sec/side; rest 30sec x 3

C3) Strict Knees to Elbows from Rings: 2020; 8-10 reps; rest 90sec x 3

-35# KB across for all KB movements ... knees to elbows were horrible with that tempo... much more difficult than I anticipated. 

D)

Ski 250m @ 75-80% Aerobic Effort

10 Dumbbell Box Step Over 24/20" (35/20lbs)

15sec Star Plank R

15m Single Arm KB OH Carry R 70/53

15sec Star Plank L

15m Single Arm KB OH Carry L 70/53

rest 60sec

x 6-8 Sets

-Complete, 6 sets ... took about 26 minutes ... called it there, got a good sweat. 

E)

ROMWOD

-Complete ... I'm a bit stiff from the running program... this felt amazing. 

 

PM Workout (1500)

 

A. 

Bench Press 

4 x 6-8 reps at 72.5% (195#) 

-Complete ... 4 x 8 ... felt pretty good... bit of a fatigue from the AM session, but got all the reps 

 

B.

Unsupported Seated Strict Press

5x5 @ 70% (135#) 

-Complete

 

C.

3 Super-Sets of: 

Barbell Row (205#) 

3 x 10 at RPE 8 

DB Side Lateral Raises (2 x 15#)

3 x 15 reps 

-Complete 

D.

4 Super-Sets of:

10 Close Grip Bench Press (155#)

10 Narrow Grip Curls (85#) 

Rest :60 

-Complete... had to drop the weight down to 135# for the final two sets... went to complete failure on the bench press during that second set... massive pump.