AM Workout (TBD)
Overall a solid class workout today, enjoyed getting this in.
A.
On a 15:00 Clock:
Build up to a heavy / 1 RM for the day 5 RM Push-Press
-135# x 5, 135# x 5, 185# x 5, 205# x 5, 225# x 5 … didnt’ push this, just got in a lot of good reps … 225# felt solid.
B.
AMRAP 13:
3* Power Clean (135/95#)
3* Strict HSPU
30 Double-Unders
*Add 3 reps per round (3,6,9, etc.)
-Result =
Finished the round of 15 + 11 SHSPU into round of 18 ... went unbroken on the HSPU through the round of 12 ... then 10/5 ... 7/4 (of 18). Singles on PCs throughout.
Rest 10 minutes then…
C.
EMOM 10:
20’ HSW
-Complete … was warmed up for handstands after parts A and B, snuck this in after class.
PM Workout (TBD)
A.
4 Sets:
Close Grip 1 and 1/4 Bench Press (3 second eccentric and 2 second pause) x 6 reps (last week 145)
Rest 2:00
B.
Incline DB Narrow Press
3x10 (last week 45s)
Rest :60
C.
Reverse Key Press
3x10 (last week 45s)
Rest :60
D.
Incline Rotating Fly
3x10 (last week 15s)
Rest :60
E.
Barbell Skull Crusher
3x8 (90 last week)
Rest :60
F.
3 Sets:
Rope Overhead Extension x 10
Rope Tricep Push-Downs x 10
Rest :60
G.
Double D Push Down
3x12
H.
Every 3 for 9 (3 sets) of:
‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck ups, :10 hollow hold)