1/6/15

AM Workout (0700) 

Felt really great this morning, got the work in earlier than I have over this vacation. Had basically the entire gym to myself. Much better day than yesterday.

A.
Three sets, not for time, of:
Push-ups x 10 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps

-Complete, solid warm-up.

B.
Every minute, on the minute, for 12 minutes:
Power Snatch with 3 second hold at top x 1 rep @ 75% (185#)

-Complete ... these were supposed to be full snatches, but powered it ... only have my zero drop invo8s ... felt solid though.

C.
Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Ring Dips

-2:15, 2:30, 2:30, 2:40, 2:35, 2:49 ... gassed out the the ring dips on the last set ... but was otherwise consistent with sets of 5/5/5 with 5-8 seconds rest between each set of dips ... rowing felt great, felt fast/light on the burpees as well.

D.
Three sets, not for time, of:
Face Down Chinese Plank x 60 seconds
Rest as needed
Reverse Snow Angels x 10 reps
(perform these slow and controlled)
Rest as needed

-Complete. Fun / different / solid cool-down.

PM Workout (1630) 

Got in the gym in the afternoon, felt really solid during this second session. Rowing and benching is feeling great.

A.
Every 9 minutes for 27 minutes (3 sets):
Row 1600m

-5:44, 5:45, 5:48 ... was happy with effort / consistency here ... was about 80% effort, lungs felt really solid.

B.
Bench Press
*Set 1 - 5 x 65% (170#)
*Set 2 - 3 x 75% (195#)
*Set 3 - 1 x 85% (225#)
*Set 4 - 5 x 75% (195#)
*Set 5 - 3 x 85% (225#)
*Set 6 - 1 x 95% (245#)
*Set 7 - 10 x 75% (195#)
*Set 8 - 10 x 75% (195#)
*Set 9 - 6 x 80% (205#)
*Set 10 - 6 x 80% (205#)
Rest 2-3 minutes between sets

-Complete, no missed reps, no spotter. Great stuff, really fun training, feeling strong on the bench lately.

C.
Various Direct Bicep Training:
EZ Bar Curl (105#) - 8 sets x 8 reps @ 90 seconds rest
Seated Dumbbell Curl - 4 sets  x 8 reps @ 60 seconds rest
Seated Dumbbell Hammer Curl - 4 sets x 8 reps @ 60 seconds rest
Some direct forearm stuff to finish it off

-Fun stuff, giant pump, was good to just mess around and push it hard on these exercises.