10/01/22

AM Workout (0800)

Hit the class workout today, got some good cardio out of this and had fun. 

A.

Teams of 3

24:00 AMRAP 

Partner 1: Max Calories Assault Bike

Partner 2: 

2 Rounds

30 Double-Unders

10 DB Hang Power Cleans (2x50/35#)

10 DB Front Squats (2x50/35#)

Partner 3: 

Rest 

-Complete ... my calories ended being 55/57/57 ... fun workout, got a nice sweat. 

B.

EMOM 8:

Strict HSPU x 6 

-Complete ... ended up going into the 9th minute as I only got 5 reps during the 6th round ... took the following minute off and finished at 9 minutes. 

PM Workout (1600)

Didn't get all the accessory stuff in, but got the big lifts in and got in the accessory movements that time allowed. Had a solid training session and got a massive pump. 

A.

Bench Press

1 set x 1 rep

Work up to your opening attempt as if you were doing a push-only powerlifting meet.

-135# x 10, 185# x 6, 225# x 3, 250# x 1 ... very comfortable here, all reps felt solid. 

B.

Deadlift

4x4 @ 425#

2x2 @ 480#

1x8+ @ 425#

-Complete ... only got 8 reps on the ME set, but 425# for 8 was tough. 

C.

3 Rounds

10 Strict Pull-ups

10 Banded Pushups w/ black band 

15 Standing Tricep Extension w/ green band 

15 Standing DB Curl (2x25# DB)

20 KB Front Rack Marches (each side) w/ 53# KB 

-Rest 1-2 min b/t round-

-Complete