10/13/22

AM Workout (0545)

Did the class workout this morning and then added in the 2 mile run afterward ... overall felt fit today, my right shoulder is a little sore from all of the push-ups on Tuesday... but once I warmed up it felt fine on the rings, I don't think it is anything serious.

A.

On a 12:00 Clock:

Ring Muscle-ups

6 Sets of 5 reps 

Rest as needed 

-Complete ... got all of these sets comfortably unbroken, focused on perfect movement. 

B.

5 RFT:

15 GHD Sit-ups

15 Burpee Box Jump Overs (24/20")

-13:06 ... this seemed like 13 minutes of BBJOs ... not my best movement, but tried to stay consistent. 

Rest about 10 minutes then... 

C.

2 Mile Easy Run

-Complete ... took about 20 minutes, super easy pace. 

PM Workout (1500)

Had an okay workout this afternoon... just put something together on the spot and got a decent pump. A little bummed some of the movements hurt my shoulder, but otherwise a solid session. Kept all the rest intervals short, between 1-2 minutes. 

A.
4 Sets
5 Close Grip Barbell Bench Press
10 Dumbbell Hammer Curls

-185#, 195#, 205#, 205# on the bench ... 2x35# DB across on the curls 

B.
4 Rounds
10 Strict Pullups
12 Double DB Bent-Over Row (moderate - used 2x50# DB)
12 Straight Arm Banded Lat Pull Down (moderate - used 1 black band) 
-Rest 1-2 min b/t round- 

-Complete 

C.
French Press
4x12

-Complete, 75# EZ bar 

D.
Pull Overs
4x12

-Complete, 50# DB

E.
Tricep Cable Press Down
Skull Crushers
4x20

-Complete, 45# on both movements ... rough.