9/16/22

 AM Workout (0545) 

I felt more recovered today after yesterday's rest, which was nice. Lower volume/less intense class workout today, it was some nice movement and sweat, but not taxing.

A.
4 Sets:
Single Arm Upside Down KB Press x 12 reps/arm
Rest 2:00

-Complete, across at 26# KB

B.

For time:

50 Wall-Balls (20/14#)

50 Toes-to-Bar

50 Burpees

50 Wall-Balls (20/14#)

-10:55 ... this was fun ... reps went unbroken wall-balls ... 15/10/8/7/5/5 TTB ... slow (about 4:30) for the burpees at a consistent slow pace and 15/10/10/8/7 wall-balls ... everything was consistent and very little breaks aside from the burpees ... I definitely felt them a lot. Fun/short workout. 

PM Workout (1700)

Happy to get this in at the end of the week... great session, got a massive pump. 

A.

Bench Press

4 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. If you're not feeling up to it, repeat the same weight as last time.

-225# across ... didn't add any weight to this (actually did a few lbs less) but got in quality reps and didn't push the loading 

B.

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.

Strict Pull-ups

3 Sets x 8-10 reps 

-205# for 10,10,8 ... unweighted 3x10 pull-ups

C.

Pause Feet-up Bench Press 

3 sets x 10-12 reps

The goal is to reach failure within the given rep range in all 3 sets.

Strict Supinated Grip Pull-ups

3 Sets x 8-10 reps 

-135# for 3x10 one the bench ... 3x8 unweighted pull-ups

D.

JM Press 

3 sets x 8-10 reps

Chin-over-the-bar Pull-up Hold 

3 sets x :20

-3x10 with 95# for the JM Press and tried to stay above the bar each set for :20... but it ended up being between :15-:20... tough. 

E.

Dumbbell Side Raises

3 sets x 8-10 reps

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

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

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

-3x10 with 2x10# DB on both movements 

F.

Double Arm Dumbbell Curls 2 sets of 30 reps 

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set. 

Rest for 1 minutes 

Incline Dumbbell Skull Crushers 2 sets of 30 reps 

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set. 

Rest for 1 minutes 

-Went 35#s/25#s/15#s on both movements ... great finisher