A.
Every 2 for 16 (8 sets) of:
Sets 1-3: 1.1 @ 65-75% (195-225#)
Sets 4-6: 1 @ 75-80% (225-245#)
Sets 7-8: 1 @ 80-85% (245-265#)
B.
5 Sets for time of:
10 Bar Facing Burpees
5 Power Cleans @ 50-60% (155-185#)
Rest 2 minutes between sets
C.
GHD or other accessory?
Solid class this AM, got a good workout out of this.
A.
Bench Press
3 @ 70%
2 @ 80%
1 @ 85-90%
2 @ 80$-85%
1 @ 90%
1 @ 90% +
Rest 2 minutes between sets
-Didn't really go off of the %s ... just went off feel and went 185# for 3, 225# for 1, 245# for 1, 245# for 2, 265# for both the final singles ... got all of these comfortably.
B.
3 Sets (18 min clock):
AMRAP 3:
12 DB Shoulder-to-Overhead (2x50/35#)
15 Box Jump Overs (24/20” - w/ step down)
9 Bar Muscle-ups
Max DB Box Step-Overs (2x50/35# to 24/20”) in remaining time
Rest 3 minutes
-16, 15, 10
Had a more difficult session planned, but with all the moving parts this week, just snuck in a light accessory/pump ... overall it was good to just move and do some low stress time in the gym at home.
A.
Tricep Cable Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range.
-55#
B.
Paralette Push-Ups
3 sets x max reps @ 90 seconds rest
-20,16,14
C.
DB Pull-Overs
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.
-60#
D.
Neutral Grip Narrow Lat Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-145#
E.
One Arm Dumbbell Row
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.
-100# DB
F.
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-2x10#
G.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-2x10#
H.
Fat Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-75#
I.
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-2x100# DB
J.
Every 2 for 6 (3 sets) of:
‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
-Complete
4 Mile Easy Run
-Complete ... ran around 40 minutes ... kept this extremely easy and didn't push the pace at all ... still have movers at the house and snuck this in while my wife was home to manage the movers.
AM Workout (0615)
Solid AM class today, had a lot of fun getting this in.
A.
3 Sets:
2-3 Back Squats @ 75-85% (330-375#)
straight into…
Max Distance Broad Jump
Rest 2 minutes
then…
3 Sets:
1-2 Back Squats @ 85%+ (375#+)
Rest 2 minutes
-First three sets went 335#, 355#, 375# for doubles and then the heavier sets went 395#, 415#, didn't do the final sixth set as 415# felt tough!
B.
4 Sets (16:00 clock):
AMRAP 2 Minutes:
200m Run
10 Power Cleans (155/105#)
Max Front Squats (155/105#) in Remaining Time
Rest 2 minutes between sets
-15,10,7,7 ... this was really tough conditioning and really fun!
PM Workout (1500)
Have extreme life stress going on (moving to Hawaii and my movers are coming this week) ... didn't have much fortitude to do anything tough, but got in a nice lower body pump.
A.
Leg Press
4 x 10-12
Rest 2 minutes
-360# across
B.
3x-6-8, close to failure
Hamstring Curl
Leg Extensions
Rest 2 minutes
-225# across
C.
3x-6-8, close to failure
Hip Abductors
Hip Adductors
Rest 2 minutes
-300# across
D.
Standing Calf Raise
4x10-15
Rest 1 min
-350# across
E.
EMOM 10:
12 GHD Sit-ups
-Complete
Today was overall a decent workout ... had to couple together a few workouts given the weird week ... cut down the volume and got in the stuff I most wanted to.
A.
3 sets:
Plank w/ feet in rings and body extended x :30
Russian Twist – 3 x 20 each
Roll outs – 3x10
Rest 1 min
-Complete, 35# plate for RT
B.
5/3/1 Deadlift
70% (365#) x 3, 80% (415#) x 3, 90% (465#) x 3+
-5 reps at 465# ... definitely didn't feel light today! But glad to at least hit 5 reps.
C.
3 sets:
KB Side Bends x 10-15 reps/side
Bent-Knee Calf Raise Iso Hold x :60/side
Rest 1 min
-Complete, 70# KB side bends
D.
3x20-15-12
EZ Bar Curls
Rest :30
EZ Bar French Press
Rest :90
-75# across
E.
3x20-15-12
DB Spider Curls
Rest :30
Double D Push-Downs
Rest :90
-2x25# curls, 55# push-downs
F.
3x20-15-12
DB Incline Curls
Rest :30
Cable Push-Downs
Rest :90
-2x25# curls, 55# push-downs
Kept the weights lighter today and rest intervals short, but overall got a really solid pump out of this and enjoyed getting it in.
A.
4x10 Incline Bench
4x6 Batwing Row –
4ct hold at top
Rest 2 minutes
-135#, 2x25# BWR
B.
3x10 Chin-ups - AHAP
3x10 NG DB Bench @25% Bench 1RM (~65-70#)
Rest 2 minutes
-BW chin-ups, 2x75# DB bench
C.
3x10-12.
Incline DB Bench
Strict Pull-ups
Rest 2 minutes
-2x60# incline bench, BW pull-ups
D.
3x10-12
NG Seated DB Press
Double DB Row
Rest 2 minutes
-2x35# press, 2x75# rows
E.
3x6-8
BB Skull Crushers
BB Curls
Rest :90
-85# across
F.
3x6-8
DB Hammer Curls
DB Skull Crushers
Rest :90
-2x35# across
G.
3x15
DB Reverse Curl
Rest 1 min
-2x15#
