07/05/22

AM Workout (0545)

A.

Tempo Pause Bench Press* x 5 sets x 3 reps @70% of 1RM 
*Tempo = 3 second negative and 1 second pause (1" off chest)

-Complete, used 70% (200#) ... fun/different, felt pretty good on this 

B.
Metcon (AMRAP - Reps)
12 min AMRAP
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (50s/35s)
5-10-15-20-25 ….
Calorie Row

-Finished round of 25 Cals (5 rounds) + 75' lunge ... this seemed like a lot of lunges ... got the first 4 sets unbroken and then had to break up that 5th round ... overall a nice sweat/leg workout. 

PM Workout (1700)

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Rack Chins @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete

 

B.

Bench Press

4 sets x 8 reps

Try to add 5 or 10 pounds to whatever weight you did last time this set/rep scheme appeared in the program for this exercise. If you are not feeling up to it, repeat the same weight as last time.

-180# across (5# over last week) 

 

C.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-170# across (5# over last week) for 3x12

 

 

D.

Close Grip Bench Press

3 sets x 10-12 reps

The goal is to reach failure within the given rep range for all three sets.

-140# across (5# over last week) for 3x12

 

E.

Clap Push Ups

3 sets x 12-15 reps

If you are unable to "clap", make you push ups explosive and try to get your hands a few inches off of the ground.

-3x8 ... haven't done these in a long time ... probably over a year? ... they didn't go well, especially after parts B-D destroying my chest/tris ...only had the capacity for 3x8. 

 

F.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x10# for 3x12

 

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

3 Sets x 'Durante Core' 

-2x15# for 3x12