7/29/22

AM Workout (0545)

Had a super solid cardio session this morning ... felt good on everything and enjoyed myself in the gym today. Part A was the class WOD... part B was yesterday's class WOD and then I added in part C. 

A.

5 Sets:

2:00 AMRAP

2 Rope Climbs (15')

4 Wall Walks

Max effort Push-ups

Rest 1 minute between sets 

-32, 20, 19, 15, 15 ... rough on the shoulders/triceps... all RCs took about :15 seconds... wall-walks/push-up combo was surprisingly challenging. 

B.

5 Sets (1:1 Rest)

20 Calorie Bike 

15 GHD Sit-ups

100 Ft Farmer's Carry (2x72# KB)

-Complete, each set took right around 2:00

C. 

4 Sets (1:1 Rest)
250m Ski
100 Double Unders
250m Ski

-Complete, each set took between 3:20-3:30 ... only set of DU unbroken was the last set. This was fun to get in, haven't been skiing much lately. 

PM Workout (1700)

Really light session this afternoon... last day of the powerlifting deload. 

A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 40-50%

Perform Pendlay Rows @ 40-50% intensity for 1-2 sets of 10-15 reps.

-Complete

 

B.

Bench Press

3 sets x 3 reps @ 75% (215#)

75% of your one rep max bench press.

-Complete

 

C.

Seated Snatch Grip Behind the Neck Strict Press

3 sets x 5 reps @ 6.5 RPE

-Complete, 75#

 

D.

Pallof Press

3 sets x 15 reps

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

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, 2x10# DBs 

 

E.

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.

Star Planks x 3 sets for :30/side 

-Complete, 2x10# DBs