3/21/16

I was a little tight from last week / yesterday in my chest, but overall got a really good workout out of this. Felt strong on the bench and really pushed the conditioning, really good training. Kept the accessory stuff on the lighter side with short rest intervals due to time constraints. 

A. 

Bench Press

5 Sets of 1 Rep @ 90% (215#) + 5# over last week’s 235# = 240# 

Rest 3 minutes 

3 x 2-3 @ 80% of heaviest single (195#) 
Rest as needed

3 x 5-7 reps @ 70% of heaviest single (170#)
Rest as needed 

-Complete. Got all the singles at 240# without struggle, 3x3 @ 195# and 3x7 @ #170 

B. 

3 RFT:

30 Double-Unders

4 Strict Press (135#)

Rest 3:00

3 RFT:

30 Double-Unders

8 Push-Press (135#)

Rest 3:00

3 RFT:

30 Double-Unders

12 Push-Jerk (135#)

-2:40, 2:52, 3:40 ... all parts unbroken, but took some longer rest on that last one, shoulders were pretty smoked by then. 

C.

3 Sets:

Seated Arnold Press x 6 Reps (2 x 45# DB) 

BB Row x 10 reps (135#) 
Rest as needed 

-Complete 

D.
3 Sets:

Flat DB Bench Press (thumbs facing head) x 7 Reps (2 x 60# DB) 
Standing BB Curl x 7 Reps (95#) 
Rest as needed 

-Complete