4/15/21

 AM Workout (0700)

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: 20X1; 10-12/reps; rest 60sec x 3

A2) Incline Dual Dumbbell Prone Row: 2111; 10-12/reps; rest 60sec x 3

-85# x10, 2 sets of 95# x 10 

-2x50# DB for 3x10

 

B1) Single Arm Incline Dumbbell Bench Press: 8-10/arm; 20X1; rest 60sec x 3

B2) Incline Bench Bicep Curl: 30X1; 10-12reps; rest 60sec x 3

-50# DB for 3x10/arm

-2x25# DB or 3x10

 

C1) Turkish Get Up: 3/arm; rest 30sec x 3

C2) Side Plank Rotations: 10/side; 2020; rest 30sec x 3

C3) Strict Toes to Bar: 3110; 8-10reps; rest 90sec x 3

-35# KB for 3/arm x3 

-3x10 plank rotations

-3x8 strict toes-to-bar ("strict-ish"... this was rough) 

 

6-8 Sets of: 

Ski 15/12 Cals @ 75-80% Aerobic Effort

30sec Ring Plank

10 Alternating Step Ups 24/20"

20m Single Arm Farmers Carry/arm (70/50 KB)

rest 60sec

-Complete, 6 sets ... took about 22 minutes 

 

PM Workout (1330)

Super quick bench session this afternoon, felt strong, got a nice pump. 

 

A.

Bench Press

Alex

1 @	85	x 10
1 @	125	x 5
1 @	145	x 3
3 @	160	x 3

Doug

1 @	125	x 10
1 @	180	x 5
1 @	210	x 3
3 @	240	x 3

-Complete ... felt way stronger than on Monday... got all these reps easily 

B.

Board Bench Press

3 x 8-10 reps (RPE 8)

Barbell Row 

3x-8-10 reps (RPE 8)

-Complete, 3x10 at 205# for the board press ... 3x8 at 215# for the rows