8/12/16

Chiller bodybuilding session this morning, basically just went in and gone a pump. I am feeling pretty beat up and didn't want to do much hard crossfit alone at 5 am. Had a fun time in the gym this morning. Nice to have a workout just for fun without any expectation of time domain/weight/score etc.

A.
Bench Press Pyramid
5-5-5-5-5-5

-185#, 195#, 205#, 195#, 185#

B.
Incline Bench Press
3 Sets of 10

-135# Across ... went light, never do this movement, not a strength of mine

C.
3 Super Sets:
DB Bench Press (2 x 70# DB) x 10 reps
Standing EZ Bar Culs (70#) x 10 reps
Rest as needed

-Complete

D.
3 Rounds:
Cable Curls x 12
Rope Tricep Push-Downs x 12
Rest as needed

E.
3 Rounds:
Reverse Cable Curls x 12
Overhead Cable Extensions x 12
Rest as needed

F.
Cross-Over Cable Flies x 20
Cable Row x 10
Rest as needed

PM Workout (1630) 

Hit up the class workout this afternoon, got some good intensity out of this.

A.
Every :90 for 10:30 (7 Sets):
Snatch Push-Press x 3 Reps

-135#, 135#, 185#, 185#, 205#, 205#, 225#

B.
On a 25 Minute Clock (5 Rounds):
AMRAP 3 Minutes:
15 Calories Assault Bike
3 Strict HSPU
6 C2B Pull-ups
12 Alternating Jumping Lunges
AMRAP Burpees
Rest 2:00

-31,27,25,24,24 ... burpees are never fun, felt kind of slow on them today, but overall good conditioning.