5/15/23

AM Workout (0545)

Jumped into the class workout today ... it was a lower volume session, but overall a good way to start the day ... Part A was surprisingly grippy, part B was also tough on the grip. 

A.

12-10-8-10-12

DB Cleans (2x50/35#)

20/16 Cal Row after each set of cleans 

-8:02 ... unbroken ... tried to keep each row under :60, but didn't on the 4th and 5th sets. 

B.

EMOM 10:

5 Strict Rope Pull-ups + 5 Rope Kipping Knees-to-Elbows

-Complete ... spilled over to the 10th minute and finished at 10:30 ... very grippy/pumpy on the arms. 

PM Workout (1600)

Happy to get this afternoon pump in... had a bit of a stressful day, great to get this in and move and sweat. 

Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)

-Complete 

A.

Bench Press 

5 sets of 6 reps @ – RPE 8/10 (attempt to go a little heavier than last week) - used 210# last week
*Rest 2:00-2:30 b/t sets

-Complete, 215# (5# over last week) 

B.

Alt. Incline DB Bench Press

4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# DB

C.

Double DB Bench Press 1 and 1/2 reps 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# DB

D.

Flat Bench DB Chest Fly

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB

E.

Incline DB Curls

Standing Tricep DB French Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB for the curls ... 50# for the French press 

F.

Standing Alt. DB Curl

4 sets: 10 reps (each side) - RPE 7

Tricep Rope Extensions 

4 sets: 20 reps
*Rest 1:00-1:30 b/t sets

-2x35# DB for the curls ... 45# for the rope extensions ... huge pump finisher