AM Workout (0615)
TBD CF Class
PM Workout (TBD)
A.
Bench Press
5x3
Rest 2 minutes
B.
Pause Bench Press
3x3
Rest 2 minutes
C.
4x6
Pull-up: AHAP w/ 4 count Lower
4x6 Incline DB
Rest 2 minutes
D.
3x6-8 close to failure
Machine Decline Bench
Supine Grip Lat Pull Down
Rest :90
E.
3x6-8 close to failure
Machine Shoulder Press
Mchine Supported Row
Rest :90
F.
20 minute EMOM
Odd minutes: 200m Row
Even minutes: 200m Ski
Frankly I feel beat up from the last few days ... have had extreme life stress the last few weeks with sick toddlers, travel, packing, moving to Hawaii etc.... its been a really tough time. I felt tired waking up this morning and ended up cutting out the planned cardio, but I did get in some nice ab work and a lighter arm pump. It was good to just move and sweat a little... but I feel TIRED.
A.
Leg Lift Hold – 3x1 min
V-ups - 3x20
Stability Ball Legs Lifts – 3x10
Minimal Rest
-Complete
B.
Stability Ball Crunches - 3x30
Abwheel Rollouts - 3x10
Side Plank x30sec/side
Minimal Rest
-Complete
C.
3x15
DB Reverse Curls
DB Overhead Extensions
Rest :60
-2x10# reverse curls, 50# overhead ext.
D.
3x15
DB Rows (2x65#)
Bench Dips
Rest :60
-Complete
E.
3x15
Concentrations Curls
DB Kick-Backs
Rest :60
-25# concentration curls, 2x15# kick-backs
AM Workout (0615)
Solid class this AM ... I am dog tired between duty on Sunday into Monday and staying up late packing for the move the last few nights ... going on about 4-5 hours of sleep 3 nights this week and I'm feeling it... I very rarely ever do stuff like this to myself... but life is just getting the best of me. Felt like tired ass today... but got in what intensity I could ... part B was super fun and I felt flowing through that.
A.
EMOM 15 (3 sets):
Min 1 - 8-10 Ring Rows + 5-10 second chest-to-ring hold
Min 2 - 2-4 Wall-Walks + 8-10 Wall-Facing Shoulder Taps
Min 3 - :30-:45 Hollow Hold
Min 4 - 50’ HSW
Min 5 - 50’ HSW
-Complete ... this was tough for me, especially given my level of life stress and this is the type of gymnastics stuff I struggle with, tried to get in what quality work I could.
B.
Every 3 for 18 (6 sets) of:
200m Run then…
AMRAP*:
10 Cal Echo Bike
50 ft Burpee Broad Jump
10 Cal Echo Bike
100’ Farmer’s Carry (2x90/60# DB)
*No rest between sets, pick up where you left off on the AMRAP each set
-Complete ... I don't remember my exact rounds, but this was really fun and I enjoyed getting this in. Solid aerobic conditioning.
PM Workout (1530)
Had a decent pump this afternoon, enjoyed getting this in.
A.
Bench Press
3x10
Rest 2 minutes
then...
Feet Up Pause Bench Press
3x10
Rest :90
-185# across for the regular bench, 135# for the feet up pause bench
B.
3x8-12 - close to failure
BB Skull Crushers
BB Curls
Rest :90
-80# EZ bar across
C.
3x8-12 - close to failure
DB Hammer Curls
DB Rock-N-Roll Skull Crushers
Rest :90
-2x40# DB across
D.
3x15
DB Seated Incline Curls – 11/4
Tricep Push Downs - squeeze
for one at bottom
Rest :60
-2x10# DB on the curls and 50# on the push-downs
E.
3x15
Zottman Curls
OH Triceps Extension
Rest :60
-2x15 for ZC and 40# for the OH extensions
AM Workout (0615)
A.
2 Back Squats + 2 Seated Box Jumps (24" box)
Sets 1-2 @ 80-85% (350-370#)
Sets 3-4 @ 85-90% (370-390#)
Set 5-6 @ 85%+ (370#)+
-Sets went, 315#, 365#, 375#, 385#, 385#, 405# ... felt solid throughout this, 405# went up easily. Fun stuff.
B.
For time:
3-6-9-12-9-6-3
Toes-to-Bar
Front Squats (185/125#)
-5:57 unbroken ... sets of 12 and 2nd set of 9 were tough, but overall a fun/shorter workout. It was nice to put the pedal down and not really have to think about anything during this metcon. A nice variation from all the thought/planning etc. that went into the Open/QF/SF.
PM Workout (1530)
Snuck in some core work / cardio during the work day, was a surprisingly challenging ab workout.
A.
Cable Rotations/ low to high –
3x10 each
Cable Crunch – 3x20
Cable Rotations/ High to low –
3x10each
Minimal Rest
-Complete
B.
Supine Toes to Bar – 3x10
DB Side Plank (20#) – 3x45 sec each
Minimal Rest
-Complete
C.
Leg Lifts - 3x20
Stability Ball Crunches – 3x20
Russian Twist - 3x20
Minimal Rest
-Complete
D.
4 Sets (new set every 5:00)
1000m Ski
-Complete ... kept these right around a 2:00 / 500m pace ... had a solid sweat out of this, but not too taxing.
AM Workout (0615)
A.
Bench Press
3/2/1 @ 70/75/80%
3/2/1 @ 75, 80/85-90%
4-5 @ 65-75%
4-5 @ 65-75%
Rest 2 minutes
-Didn't totally go off the %s today ... went 225# x 3, 245# x 2, 265# x 1 for 2 waves and then did 225# for 5 and 4 after.
B.
EMOM 8 (2 sets) of:
Min 1 - 250 ft Shuttle Run
Min 2 - 10 DB Bench (2x50/35#)
Min 3 - 50 Double-Unders
Min 4 - 5 Devil’s Presses (2x50/35#)
then at 12:00…
3 RFT:
250 ft Shuttle Run
10 DB Bench Press (2x50/35#)
50 Double-Unders
5 Devil’s Presses (2x50/35#)
-Complete ... didn't get the exact time on the 3 RFT, but it went by very quickly / unbroken.
PM Workout (1500)
Had an okay workout today... the strength stuff was of such a low volume that I didn't really get a huge pump, but overall still enjoyed getting this in... the gym was extremely busy so I had to slightly modify the workout around, but overall still got a decent lift / sweat out of this.
A.
Close Grip Bench Press - 1 RM / Heavy Single
-Singles went 225#, 240#
B.
CGBP - 3x2 @ 90% (215#) of today’s single
3x3 Chin-ups - AHAP
Rest 2 minutes
-Chin-ups went 45#, 70#, 80#
C.
3x3
Neutral Grip DB Bench Press
DB Row
Rest :90
-Presses went 2x80# for 2 sets and then 1 set of 2x85#
-Rows across at 110#
D.
3x8-12 - close to failure
Machine Incline Bench
Rest :90
-160#
E.
3x8-12 - close to failure
Machine Shoulder Press
Rest :90
-120#
F.
10 Sets:
250m Row
Rest :60
-Complete, kept the first few sets at a 1:30 / 500m pace and then on the back half of the sets kept around a 1:27 - 1:29 / 500m pace ... good/short cardio.
