11/15/22

AM Workout (0545) 

This morning was a really solid class workout... I was a bit tight in my hip flexors/legs/glutes from the squatting yesterday, but once I got warmed up I felt pretty solid on everything. 

A.

EMOM 10:

2 Squat Clean and Jerks (70%) (235#) 

-Complete, missed the 16th jerk ... this was a dumb miss, but overall this more difficult than I thought it would be... did this with no knee sleeves or lifters and I definitely felt the difference ... overall good training, but more difficult than it probably should have been give I went off of 70% of my all time 1 rm squat clean (340#) which is not where I'm at right now physically. 

B.

For Time:
50-40-30-20-10
Cal Row
GHD SIt Ups 

-16:54 ... this was tough ... tried to push the pace, but I had to break up the GHDs more than I thought I would... I haven't done 150 in a single workout in a very long time (if ever). Happy to at least get through this.

C.

10 Minutes lower body stretching

-Complete ... felt amazing afters part A and B. 

PM Workout (1600)

A.

Paloff Press 3 sets of 10 reps ea. 

Side Plank Band Pulls 3 sets of 10 reps ea. 

Russian KBS (72#) 3 sets of 15 reps 

Minimal Rest 

-Complete

B.

Leg Lifts 3 sets of 15 reps 

Plank 3 sets of 60 seconds 

DB Russian Twist (35#) 3 sets of 20 reps (10/side)

Minimal Rest

-Complete 

C.

Dumbbell Overhead Triceps Extension - Single Arm 

Set 1 

12 reps 

Set 2 

10 reps 

Set 3 

8 reps 

EZ Bar Narrow Grip Curl 

Set 1 

12 reps 

Set 2 

10 reps 

Set 3 

8 reps 

Rest for 90 seconds 

-Complete, 25# for the extensions and 55# across for the curls 

D.

EZ Bar Cali Press 3 sets

Set 1 

12 reps 

Set 2 

10 reps 

Set 3 

8 reps 

Alternating Dumbbell Hammer Curls 3 sets 

Set 1 

12 reps 

Set 2 

10 reps 

Set 3 

8 reps 

Rest for 90 seconds 

-Complete ... 85# across for the presses ... 2x35# for the curls 

E.

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 

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 

-Curls went 50#s/35#s/25#s ... Skull Crushers went 35#s/25#s/15#s ... solid pump