A.
AMRAP 2-2-2-2-3 / 1:00 Rest
200m Run
2 Rope Climbs (15’)
Max Wall-Walks + 1 Strict Wall-Facing HSPU
B.
For time:
Toes-to-Bar
2-4-6-8-10-12-10-8-6-4-2*
*Must be unbroken sets
C.
DB Floor Press
3x12
Chest Elevated Push-up on Bar (bar at knee height)
3xMax
D.
Seated DB Press
3x12
E.
Supinated Barbell Front Raise
3x10
One Arm Lateral Raise
3x10/side
F.
4 Sets:
:45 on / 1:15 off
Max Reps Banded Tricep Extensions
AM Workout (0500)
This morning was a very simple session... I was extremely sore in my left abductor and couldn't really squat. The class workout was squat heavy and I had to modify it a lot ... tried to get what intensity I could, but I was also super crunched for time and overall this was just a bit stressful and not a great session in the gym.
A.
For time:
1000m Row
100 Burpees-over-bar
-Complete ... didn't catch the time, but got a good sweat.
B.
Standing Calf Raise
2x50
Banded Anterior Tibialis
2x50
-Complete
PM Workout (1400)
Thankfully had a much better PM session... got a solid pump from this and overall enjoyed getting this in.
A.
RDL
8,6,4
Then…
Rest/Pause Set - 6 + Max Reps*
*Drop the weight to something you can hit for 6-10 reps, do 6 reps, rack the bar for :30 - :45 and then complete max set to failure
-205# x 8, 255# x 6, 275# x 4 ... Max set went 6 + 7 at 205#
B.
Barbell Bent Over Rows
7,7, Max
-185# across ... 13 on ME set
C.
Lat Pull-Downs
10,10,10 + 1 drop set
-140# across ... 100# on the drop set for an additional 10 reps ... great pump.
D.
Single Arm DB Bulgarian Split Squat (DB in hand of elevated foot)
8,6,4/side
Then…
Set of 9 + max reps BW per leg
-53# x 8, 61# x 6, 72# x 4 ... 9 + Max was with a 53# + 12 reps per leg
E.
Hammer Curls
3x12
Seated Incline Curls
3x12
-2x35# HC and 2x20# SIC
F.
GHD With Plate Row
3x10
-45# plate
Active Recovery.
4.25 Easy Run
-Complete ... untimed, probably ran about a 10 minute pace ... overall kept a super easy pace and enjoyed getting this in.
Was going to hit up the class this AM ... but dental surgery yesterday afternoon and being awake with one of my kids from 2-4 AM put a dent in that plan... it was some fun conditioning stuff, but unfortunately had to cut it out ... got this in during work and got a solid pump from this.
A.
CGBP
8,6,4
Then…
Rest/Pause Set - 7 + Max Reps*
*Drop the weight to something you can hit for 6-10 reps, do 7 reps, rack the bar for :30 - :45 and then complete max set to failure (try for more reps than last week)
-185# x 8, 205# x 6, 225# x 4 ... Max reps went 185# for 7+7
B.
DB Pull-Over
3x12
Incline Bench Rear Delt Fly
3x12
-70# Pull-overs and 2x25# flyes
C.
Two Sets:
Standing One Warm DB Row
9 Reps - Right w/ a weight you can comfortably handle for 6-10 reps
9 Reps - Left w/ a weight you can comfortably handle for 6-10 reps
Rest :30 - :45
Max Reps - Right
Max Reps - Left
-100# for 9+12 (each arm) for both sets ... this was fun/tough, but all the DB rows I've been doing have made these feel a lot better
D.
Barbell Bicep Curls
8,8,Max
Alternating DB Bicep Curls
8,8,Max
-80# and 2x30# ... last sets for "max" were also 8 reps
E.
Dips
8,8,Max
Push-ups
8,8,Max
-BW ... max sets were 11 dips and 6 push-ups... tough.
F.
Seated DB Lateral Raise
8,8,Max
DB Shrugs
8,8,Max
-2x20# LR and 2x100# shrugs ... max sets were 16 / 15
Got in the class workout (A and B) and crammed in my squatting day afterward... this was a lot in one session, but happy to get it in all in.
A.
Every 4:00 for 20:00
400m Run
Max UB sets of 5 Thrusters (115/75#)
-25,20,20,15,15 = 95 reps ... ROUGH, but very solid aerobic conditioning ... definitely could have paced this better... but got a lot of good aerobic conditioning out of this.
B.
EMOM 10:
Thruster x 1 rep
-135#, 155#, 165#, 175#, 185#, 195#, 205#, 215#, 225#, 250# ... big jump there at the end, but I was happy with hitting 250#
C.
Back Squat
8,6,4
Then…
Rest/Pause Set - 7 + Max Reps*
*Drop the weight to something you can hit for 6-10 reps, do 7 reps, rack the bar for :30 - :45 and then complete max set to failure (try for more reps than last week)
-295# x 8, 315# x 6, 335# x 4 ... set of 7 + went 295# x 7 + 5 reps ... this was brutal (and honestly stupid) after A and B, but I'm having dental surgery later today and really wanted to back squat.
D.
Farmer Carry DB Lunge
4 x 14 steps
Rest 1:00
-2x50#
E.
Calf Iso Hold - Plantar Flexion
4x:15
Rock Back Calf Raises
4x10
-Complete, 135# for the RBCR
A.
6 RFT:
8 Strict HSPU
10 Deadlift (155/105#)
12 Box Jumps (24/20”)
-7:04 ... unbroken ... I was really happy with this time ... overall the SHSPU went well for me ... I wasn't planning on going unbroken the entire time ... but I got through this very consistently and felt good.
B.
EMOM 4:
Deadlift x 2 reps
straight into…
Every 2:00 for 8:00
Deadlift x 2 reps
-EMOM went 335#, 335#, 405#, 405#
-Sets every 2 went 445#, 465#, 485# ... cut out the last set ... was going to go for 505# but 485# felt HEAVY and I didn't want to push the loading super hard on the 2 minute ... overall still happy with a 485# double on the 2 minute.
C.
EMOM 10:
14 GHD Sit-ups
-Complete
Complete Rest ... traveled off Oahu for a wedding this weekend ... I had the opportunity to workout during this time ... but I've been working a ton, training hard and had immense life stress recently ... I took this opportunity to listen to my body and get in some much needed rest ... I haven't taken a full 3 days off in a while (months?). Looking forward to getting a workout in come Monday.
Warm-up
Reverse Shrugs on Dip Bar
3x12
Rear Delt Band Pulls
3x15
Deficit Push-ups
3x15
-Complete
A.
CGBP
8,6,4
Then…
Rest/Pause Set - 6 + Max Reps*
*Drop the weight to something you can hit for 6-10 reps, do 6 reps, rack the bar for :30 - :45 and then complete max set to failure
-185# x 8, 205# x 6, 215# x 4 ... Rest/Pause set went 185# x 6 + 7 = 13 total
B.
DB Pull-Over
3x10
Dips (can add weight)
8,8, Max Reps
-65# pull-overs and dips went 8,8,10 at BW... rough.
C.
Standing One Warm DB Row
2 Rest/Pause Sets:
8 Reps - Right w/ a weight you can comfortably handle for 6-10 reps
8 Reps - Left w/ a weight you can comfortably handle for 6-10 reps
Rest :30 - :45
Max Reps - Right
Max Reps - Left
Rest 3:00
-85# DB ... first set went 8+ 20 on both arms ... second set was 8+15 on both arms ... probably will up the weight next week!
D.
Slight Incline DB Bench Press
3x10
-2x65#, 75#, 80# ... fun / tough after A-C.
E.
Double KB Skull Crush
3xMax Reps (pick a lighter weight)
-2x26# KB for 20,18, 14 ... massive pump finisher, very fun.
