9/16/16

Had some great workouts today. Fun bodybuilding session in the morning and some decent aerobic crossfit in the evening. Felt great pretty much everywhere today, looking forward to heading up to LA tomorrow and hitting a workout with my buddy.

AM Workout (0600) 

A.
EMOM 18 (9 sets):
Odd: Strict Pulls ups x 8 (3 sets at regular grip, 3 sets underhand, 3 sets wide grip)
Even: Strict Dips x 8

-Complete

B.
3 Sets:
DB Incline Bench Press x 10 reps (2 x 65# DB)
Hammer Strength Row Machine x 10 reps (180#)
Rest :90

-Complete

C.
3 Sets:
DB Flat Bench Press x 10 reps (2 x 65# DB)
Cable Row Machine x 10 reps (170#)
Rest :90

-Complete

D.

3 Sets:

Leaning Back EZ Barbell Curls (40#) x 10 reps 

Overhead Rope Tricep Extensions x 20 reps (increasing weight each set, up to 60#ish) 

Rest as needed 

E. 

One giant set, descending weights: 

Cable Reverse Curl x max reps @ 80#, 60#, 40#, 20# 

Cable Curl x max reps @ 80#, 60#, 40#, 20# 

-Complete ... huge pump / bicep /forearm finisher, fun way to end the session. 

PM Workout (1630)

A. 

10 RFT:

200m Run

2 Snatch (185#) 

3 Box Jumps (30") 

4 Ring Muscle-ups 

-22:50 ... solid workout, was consistent on everything, singles for snatches and BJ / MU unbroken. 

B.

25 Minute ROMWOD

-Complete