07/11/22

AM Workout (0545)

A.

Pause Front Squat:

2 Pause Front Squats x 5 sets @ ~75% of 1RM

In between each set complete 3 weighted chin ups

-Went 185#, 185#, 205#, 205#, 225# on the squats ... 3 supinated grip strict pull-ups at 70# across 

B.

Metcon (Time)

7 sets: (new set every 3:00)

4 Ring Muscle Ups

8 Squat Snatches (115/80)

-Got all these sets unbroken ... :45 / :59 were fastest/slowest ... very happy with my performance here, I didn't know whether I could get one set of these unbroken, but went after it on the first one and just kept trying to get each set unbroken ... the second half was 5-6 TnG unbroken and then a very short break with the barbell at the hip for the last few reps. Really fun/crossfity conditioning. 

PM Workout (1700)

A.

Bench Press Prep

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

Perform Face Pulls @ 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 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-185# across (5# over last week) 

 

C.

Bench Press

3 sets x 8-10 reps

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

-185# across (5# over last week) for 3x8

 

D.

Close Grip Bench Press

3 sets x 8-10 reps

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

-145# (5# over last week) or 3x10

 

E.

Cali Press

3 sets x 10 reps 

-Complete, across at 95# 

 

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.

DB Skull Crushers 

3 sets x 8-10 reps

-Complete, 2x15# for the raises, 2x25# for the skull crushers 

 

G.

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

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

'Durante Core' x 3 Sets 

-Complete, 2x15# for the raises