7/02/22

AM Workout (0800)

A.

Metcon (Time)
3 sets
21-15-9
Handstand Push Ups
*50ft Sled Push (4x45/3x45) after each set of Handstand Push-ups*
-rest 1:1 between sets (4 minute cap each set) 

-Capped each set at 4 minutes with a 4 minute rest ... went Cap + 6 reps / Cap + 11 reps / Cap + 16 reps ... rough ... still not something I'm great at, but this was a TON of HSPU ... fun to try these out and I am looking forward to training these again and seeing if all of the pressing I've done will translate to this movement. 

B.

4 Rounds
10 Elevated Heel Goblet Squat
10 Barbell Romanian Deadlift @ moderate weight – maintain quality
30 yd DB Walking Lunges @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight
-Rest 3 min b/t round-

-Complete ... went light on these ... 50# for the goblet squats, 135# for the RDL, 2x35# for the lunges and calf raises 

PM Workout (1500)

Solid pressing/pump session in the afternoon despite all the HSPU this morning ... fun afternoon. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Pendlay Rows @ 40-60% intensity for 1-2 sets of 10-15 reps

-Complete

 

B.

Bench Press

4 sets x 3 reps @ 75-80% (215-230#) 

75-80% of your one rep max bench press.

-Complete, 230# across 

 

C.

Behind the Neck Snatch Grip Strict Press (seated, unsupported)

3 sets x 5 reps @ RPE 6-7

-95# across ... haven't don't this a long time ... rough. 

 

D.

EMOM 10:

10x10 - Tricep Push-downs

10x10 EZ Bar Bicep Curls 

-Complete ... 45# for the push-downs and 55# for the curls ... solid arm pump 

 

E.

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.

Plank 

3 Sets x :60 

-Complete, 2x10# DB

 

F.

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.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

-Complete, 2x15# DB

G.

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, purple crossover symmetry band

 

H.

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, purple crossover symmetry band

 

I.

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, purple crossover symmetry band