7/23/22

 AM Workout (0800)

A.
3 Sets:

2 Rounds of:
2 Rope Climbs (15')
6 Strict HSPU
12 DB Power Clean (2x50#)

Rest 1:1 between sets 

-2:01, 2:13, 2:40 ... overall had fun on this, lost some time on the power cleans on the last few sets, had to breakup the reps a bit. Really grippy/fun workout. 

B.

4 Rounds:

10 Barbell Front Squat, 1 1/2 squats @ moderate weight (used 135#) 

10 DB Lunge Walkthroughs (each side) @ moderate weight (used 2x50# DB)

8 GHD Nordic Hamstring Curl @ moderate weight (unweighted) 

15 Seated DB Calf Raise @ moderate weight (used 2x50# DB)

Rest 3 minutes between rounds 

-Complete ... this was a good leg finisher for the week ... not too taxing, but this fun after the high intensity of part A. 

PM Workout (1600)

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 3 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.

-245# (5# over last week)

 

C.

Seated Unsupported Strict Press (Snatch Grip) 

3 sets x 5 reps

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise

-95# (10# less than last week... just went lighter due to time constraints and feeling generally beat up) 

 

D.

One Arm Farmer Carry

3 sets x 20 reps

20 steps per arm = 1 set. The goal is to get as close to grip failure as possible while still completing the total reps in one set.

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.

-Complete, 72# KB for the carries, 2x15# for the side raises 

 

F.

Scott Press 

3 sets x 12-15 reps

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

Plank x :60 x 3 sets 

-Complete, 2x15# for the Scott press 

G.

EMOM 10:

Tricep Rope Push-Downs (35#) x 10

Bicep Curls (45#) x 10

-Complete ... big pump