07/12/22

AM Workout (0545)

A.
Push Press (2 x 5 sets @ ~80% of 1RM ) 

-185#, 185#, 205#, 205#, 225# ... didn't do a true 80%, just went off feel ... haven't done this movement in a very long time 

B.
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
*10/8 Calorie Assault bike after each set 

Rest about 10 minutes then... 

B.

Metcon (Time)
Every 2:00 (10 sets)
200/175m Row
50 Double Unders

-Result =

-A = 11:33

-B = Complete ... missed a double-under on a couple sets ... otherwise consistent, kept the row at about a 1:40-1:45 500m pace

PM Workout (1630)

Solid PM deadlift/pump workout, had a good time. 

A.

Deadlift

4x4 @ 385

1x2 @ 440

1x2 @ 490

1x8+ @ 385

-Complete ... got 10 reps at 385# ... this was a bit mentally challenging after all the hinging / pulling this AM... but felt surprisingly good and the double at 490# went up easily. 

B.

Strict Pull Ups

3 sets x 8-10 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-3x10, unweighted 

 

C.

Supinated Grip Strict Pull-ups

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-3x10, unweighted 

 

D.

Lat Pull-Downs

3 sets x 10-12 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. If you do not have access to a Lat Pull-Down machine you can substitute for Wide Grip Pull-Ups or do three extra sets of Rack-Chins.

-3x12 with crossover symmetry bands 

 

E.

Dumbbell Curls

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x12 with 2x25# DB 

 

F.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "I"s.

-Complete

 

G.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

-Complete

 

H. 

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-Complete