AM Workout (0615)
A.
Push-Jerk
Set 1 - 3 reps
Set 2 - 2 reps
Set 3 - 1 rep
Set 4 - 3 reps
Set 5 - Max Reps @ set 1 weight
-Complete ... this went 165# x 3, 185# x 2, 235# x 1, 205# x 3 and then 165# x 10 ... didn't do a true max effort here and just focused on good reps across ... there were %s prescribed, but given I have my shoulder workout this afternoon this was more of skill / position work than strength training and I kept the weights light and went off of feel.
B.
For time:
50 Double-Unders
10 Front Squats (135/95#)
Rest :60
40 Double-Unders
8 Front Squats (155/105#)
Rest :60
30 Double-Unders
6 Front Squats (185/125#)
Rest :60
20 Double-Unders
4 Front Squats (225/155#)
Rest :60
10 Double-Unders
2 Front Squats (245/165#)
-6:57 ... this was easier than I thought it would be ... I cruised through this at a very consistent pace ... I was mostly nervous given that my legs were still sore from my leg workout on Monday... I have some deep soreness in my hamstrings/adductors, but once I got warm I got through this very well.
PM Workout (1500)
Had an okay workout this afternoon... parts A and B thrashed me ... pretty much spent all my energy there.
A.
Strict Press
155# x 5
175# x 3
195# x 1+
185# x 3
175# x 3
165# x 3
155# x 5
145# x 5
135# x 5+
-195# for 2 (almost had that 3rd rep, kind of bummed I missed it) ... 135# for 14
B.
Incline Bench Press
117.5 # x 6
147.5# x 5
167.5# x 3
167.5# x 5
167.5# x 7
167.5# x 4
167.5# x 6
167.5# x 8
-Complete ... lowered the weights on this by 10# (was supposed to be 177.5# for the working sets) but cut it back given I am re-working my bench press / foot placement ... zero butt of the bench / feet moving on these ... happy with the form, but had to lower the weight down.
C.
Seated DB Press
3 Sets: 8-10 reps
Rest 1-2 minutes
-50# across ... figured I might go heavier, but just stayed light as I was so thrashed from A and B
D.
Standing Lateral Raise + Bent Over Lateral Raise
3 Sets: 10 + 10
Rest 1-2 minutes
-20# DBs ... nice pump finisher.
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