4/30/21

AM Workout (0600)

Had a solid workout today... tempo exercises are starting to feel more solid and the conditioning was fun ... box step overs made this a bit more difficult than previous conditioning workouts ... enjoyed this and felt fit. 

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 3x8 on the BPZP

-2x50# DB for 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

-2x50# for 3x8/arm on the bench press 

-2x25# DB for 3x10 on 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 for the get-ups, :30/side on the planks, 8 reps on the K2E

 

D)

6-8 Sets of: 

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

-Complete, 6 sets, took about 25 minutes ... good conditioning, fun stuff. 

PM Workout (1700)

A.

Bench Press

Doug

1 @	130	x 10
1 @	185	x 5
3 @	215	x 5

Alex

1 @	90	x 10
1 @	125	x 5
3 @	145	x 5

-Complete ... lighter bench day, got all these reps easily 

B.

Board Bench Press

3 x 8-10 reps (RPE 8) - used 215# last week

BB Row

3 x 8 -10 reps (RPE 8) - used 215# last week 

*Try to add 5-10# over last week 

-Used 225# for the bench with 3x10 ... went down in weight to 205# for 3x10 due to a math mix-up ... but still got a good pump from the lower weight rows 

C.

Strict Weighted Pull-ups

3 x 5 reps 

Cable Side Raises 

3x10-12/arm 

-Complete, 3x5 with 53# ... 3x10/arm with 1 Red Cross over symmetry band