A.
Back Squat
4x6 Back Squat – 1 ¼ 4 count lower ¼ up / all the way up
Rest 3 mins
B.
3x6 Each BB Single Leg RDL
3x6 Each DB Bulgarian Split Squat - AHAP
Rest 2 mins
C.
Leg Press
3x6-8
Rest 2 minutes
D.
Hamstring Curls
Leg Extensions
3x6-8
Rest 2 minutes
E.
3x6-8
Hip Abductors
Hip Adductors
Rest 2 minutes
F.
Standing Calf Raise
3x15-20
Rest :90
AM Workout (0615)
Solid class workout this AM… really enjoyed getting it in… tough on the upper body.
A.
Bench Press
3/2/1
3/2/1
2 sets of 3-4
-Went 225/235/245# for 3/2/1 and then 235/245/265# for 3/2/1 … then 2 sets of 4 at 235# … fun/lower stressing benching, just went off feel
B.
2 Rounds Through (18 min clock):
AMRAP 2:
300 Foot Shuttle Run (25’ increments)
then AMRAP:
Ring Muscle-ups in remaining time
Rest :60
AMRAP 2:
250 Foot Shuttle Run (25’ increments)
then AMRAP:
10 Hand Release Push-ups
5 Double DB Snatches (50/35#) in remaining time
Rest :60
AMRAP 2:
200 Foot Shuttle Run (25’ increments)
then AMRAP:
10 DB Floor Press (2x50/35#)
5 DB Burpee Deadlifts (2x50/35#)
Rest :60
-Complete … didn’t get the exact reps, just went hard … I only remeber the muscle-ups … which were 15 on the first round (10/5) and then 8 on the second round (4/3/1) … the other rounds were just a pure sprint and I don’t remember exaclty how they played out. Solid and fun conditioning.
PM Workout (1500)
Solid upper body session in the afternoon… had to adjust the volume down a little given the gym was so busy and I just couldn’t get on a few machines I had programmed… but still got a solid workout out of this.
A.
Pause Bench Press
5x3
Rest 2 minutes
-185#, 205#, 215#, 225#, 225#
B.
4x6
Supinated Pull-up: AHAP w/ 4 count Lower
4x6 Incline DB
Rest 2 minutes
-BW Pull-ups, DB bench went 2x55, 60 65, 70# … felt solid.
C.
3x10 - close to failure
Supine Grip Lat Pull Down
Rest :60
-160#
D.
3x10 close to failure
Machine Shoulder Press
Rest :60
-Complete
E.
20 minute EMOM
Odd minutes: 200m Row
Even minutes: 200m Ski
-Complete … not that bad … most intervals around :45-:50 … last few sets were a higher RPE, but still got them right around :50
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.
