10/26/20

AM Workout (0900)

A)

On a 10:00 clock, at a continuous easy warm-up pace:

5 Inch-Worms

10 KB Front Rack Squats (5/side) 

10 KB Hang Clean and Press (5/side) 

:30 Handstand Hold (against wall) 

-Complete

B)
Bike 2500m @ 85% Aerobic Pace: rest walk 2:30 x 5 Sets
• The aim this week is to match the same pace as last week with one
additional set. 

-Kept the RPM at 60-65 ... averaged about a 63 RPM, all intervals between 3:55 - 4:00 ... overall lungs felt good on this, maybe could have pushed a bit harder, but at least I was very consistent. 

PM Workout (1530)

Had a solid pump in the PM... nothing too taxing, didn't push the loading much, just got a nice pump. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform DB Rows@50-75% intensity for 1-2 sets of 10-15 reps per side. 

-Complete

 

B.

Bench Press

3 sets x 3 reps

-225#, 235#, 240# 

 

C.

Incline Bench Press

3 sets x 3 reps

-205#, 210#, 215# 

 

D.

Alternating Incline Dumbbell Bench Press

3 sets x 8-10 reps

Alternating arms each rep. The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-2 x 75# across for 3 x 20 (10 each arm) 

 

E.

Half Kneeling Single Arm Kettlebell Press

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 8-10 reps per arm.

-53# KB for 3 x 20 (10 each arm) 

 

F.

3 Super-Sets:

Strict Dips (1 second hold at bottom) 

3 sets x 8-10 reps 

Tricep Extensions

3 sets x 8-10 reps

Aim to reach failure, within the given rep range. 

-Went 10, 8, 8 (5/3 on the sets of 8) and 2 x 15# for 3 x 10... the pause at the bottom of the dips was brutal. 

 

G.

3 Super-Sets:

Land-Mine Twists

3 sets x 20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

Banded Tricep Push-Downs 

3 sets x 20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete across with 70# on the twists and 1 black band for the push-downs