5/16/22

Today was a super solid workout. I felt good throughout... got a solid pump from the lifting and had a really good/hard conditioning piece. This was a really fun time in the gym, enjoyed feeling fit. 

A.

Close Grip Bench Press - 20X0 
Set 1
10 reps
@ 65% of Bench Press max (185#)
Set 2
8 reps
@ 70% of Bench Press max (200#)
Set 3
6 reps
@ 75% of Bench Press max (215#) 

 Band Pull Aparts 3 sets of 12 reps - 3010

 Rest for 2 minutes

-Complete ... only got 4 reps at 215# ... the tempo/short rest period rocked me yet again 

B.
 T-Bar Row 3 - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Half Kneeling Single Arm DB Overhead Press - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Rest for 90 seconds

-190# for the first two sets of rows, then 205# ... 35# for the first two sets of presses, then 50# for the last 

C.
DB Incline Bench Press 3 sets of varying amounts - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Lat Pulldown 3 sets of varying amounts - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Lateral Raise 3 sets of varying amounts - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Triangle Pushups 3 sets of AMRAP until failure - 2010

Rest for 90 seconds

-75#s for the incline presses ... 145# for the lat pull-downs and 15# for the raises ... got around 12-15 push-ups each set 

D. 

On a 30:00 Running Clock: 

EMOM 15:

Min 1 - 12 KB Snatch (53/35#) - 6 right/6 left 

Min 2 - 15 Calorie Row 

Min 3 - 10 Strict Ring Dips 

straight into...

EMOM 15:

Min 1 - 10 Dual KB Hang Clean and Push-Press  - 2x53# KB 

Min 2 - 15 Calorie Assault Bike 

Min 3 - 5 Burpee Strict C2B Pull-ups 

-Complete ... finished this right around 30:40 ... I was on pace for the first 8 sets ... crashed and burned on the last two sets of assault bike cals ... but got everything else unbroken and fairly consistent. Tough/fun conditioning.