4/19/21

AM Workout (0630)

Today was a decent workout... the L-sit thrashed me... I've gotten significantly worse at these... but overall a longer session... got a big sweat from the conditioning. 

Warmup

Yoga Push-up x 10

Prone Snow Angels x 10 

Scapular Pull Ups x 10

2-3 sets 

-Complete

 

A

Half Kneeling Landmine Press 31x1; 7-9 per arm; rest 30 seconds x 3 

Banded Plank x 45-60 seconds; rest 30 seconds x 3 

3 Point DB Row; 11x2; 6-9 per arm; rest 90 seconds x 3 

-105# for 3x8/arm on the presses

-1 red band for 3x:60 on the planks

-50# for 3x9/arm for the rows

 

B.

Supinated Strict Pull Up 1.1.1.1.1. rest 5 seconds; rest 30 seconds x 4 

Parallete HSPU Negative; 6 seconds lowering; 4,4,4,4; rest 90 seconds 

-53# across one the pull-ups

 

C.

Ring Push-ups: 2121; 8-10 reps; rest 30 seconds x 3 

20m Single Arm KB Rack Carry/ per arm x 3 

-3x8 on the push-ups, 53# carry 

 

D.

8 Rounds Continuous:

15 Cals Bike @ 75-80% effort

20 seconds L-Sit on Parallettes 

5 Burpees

20m Single Arm KB Rack Carry/per arm (53/35#)

-Complete, this took ~22:30 ... don't remember the exact time, but flowed through this fairly well aside from the L-sits... had to break up them up from the first set and started scaling them to L-sit tucks on the back half of this. Rough. 

 

PM Workout (1730) 

Got in our bench session in the afternoon, was a nice pump. 

A.

Bench Press 

Alex

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

Doug

1 @	125	x 10
1 @	180	x 5
3 @	215	x 5

-Complete ... got all these reps easily 

B.

Pause Bench Press, 3 second pause 

3x-6-8 reps 

Try to add 5-10 lbs over last week

Strict Pull-ups

3x10-15 reps 

-Complete ... went 175# for 7,6,6 on the pause bench and 3x12 for the pull-ups 

C.

3 Super-Sets:

EZ Bar Skull Crushers x 12-15 reps 

Face Pulls x 20 reps 

-Complete, 75# for 3x15 and 1 red band for the face pulls