5/23/22

Today was a super solid workout ... after a few days off my body felt great. Despite the fact I was sleeping on tiny pull-out couches at the hospital / not sleeping consistently while Alex was in labor on Friday into Saturday and while we were feeding him most of last night. Surprised how great I felt with all the weird food / lack of sleep ... but got everything in and really enjoyed myself. I am ecstatic that my son is happy and healthy and safely home and I couldn't help but enjoy myself in the gym. 

A.
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#) 
External Rotator Off Knee 3 sets of 6 reps ea.; 2010
Rest 150 seconds 

-Complete ... used 10# for the rotator ... have been doing close grip for this progression, regular grip felt much easier. 

B.
Supinated Grip Pull-Up - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Arnold Press - Seated - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-Unweighted pull-ups, 2x35# DB for arnold presses 

C
DB Bench Press; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Barbell Bent Over Row - Supinated; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Seated Lateral Raise; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Trap 3 Cable Y-Raise - Single Arm; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps
Rest for 90 seconds

-Complete, 2x75# DB for the bench, 135# for the rows, 2x10# for the lateral raises, used crossover symmetry for the Ys  

D.

EMOM 15:

Min 1- 10 DB Snatch (75/50#)

Min 2 - 18 Calorie Row 

Min 3 - 10 Strict Dips 

straight into... 

EMOM 15:

Min 1 - 12 Dual KB Hang Clean (53/35#)

Min 2 - 15 Calorie Ski 

Min 3 - 10 Burpees 

-Complete ... this was super solid conditioning ... felt off pace during the 9th set but finished right around 30:45 ... really fun stuff, really enjoyed this.