9/9/16

AM Workout (0545) 

This morning was surprisingly the best workout I've had in a while. I really enjoyed my time in the gym this morning. It was really fun to do something different and just have fun and not worry about my performance at all.

A.
Strict Pull-ups
Regular Grip x 3 sets of 8 reps
Underhand Grip x 3 sets of 8 reps
Wide Grip x 3 sets of 8 reps (fail - 7,6,6)
Rest :60 between each set

-Complete ... this was pretty solid, started missing reps toward the end, but got a lot out of this.

B.
Bench Press
Rest less than 2 minutes between each set:

Build up to 90% (225#) for 3 singles

-Complete

3 x 3 @ 80% of today's singles +10# = 195#

-Complete

3 x 7 @ 70% of today's singles + 10# = 155#

-Complete

C.
Seated Unsupported DB Press
3 x 10 @ (2 x 45# DB)
Rest :90 between each set

-Ended up being 10, 9, 8 ... was pretty smoked from the benching

D.
4 Sets:
Strict Dips x 11 reps
EZ Bar Curls, leaning back (40# Bar) x 10 reps
EZ Bar Curls (40# Bar) x 10 reps
EZ Bar Culs, leaning forward (40# Bar) x 10 reps
Rest :60

-Complete ... this was quite the burner on the biceps ... huge pump, especially on the 3rd and 4th sets

E.
3 Sets:
Seated Row Machine (added 90# to each side = 180#)
Tricep Rope Push-Downs x 15 reps
Tricep Rope Overhead Extensions x 15 reps
Rest :60

-Complete ... don't remember the exact weights for the extensions, just went for a pump

F.
1 Set:
50 Unbroken Cable Cross Overs @ (20# on each side)

-Complete ... this was a solid finisher, just tried to keep my arms as straight as possible and get as much a pump as possible. Great way to end the session.

PM Workout (1630) 

Got into the gym for the class workout in the afternoon. Ended up feeling really good and having a great time in the gym. It really made me think about how much I enjoy working out with other people and competing. Much better than beating myself up in the morning alone.

A.
Every 2 for 20 (10 sets):
Sets 1-3 = Snatch Pull + Snatch High Pull + 3 Hang Power Snatch (135#)
Sets 4-6 = Snatch High Pull + 2 Hang Power Snatch (185#)
Sets 7-8 = 2 Power Snatch (205#)
Sets 9-10 = 1 Power Snatch (215/225#)

-Just went off of feel for all of these ... everything felt solid throughout, solid to hit 225# power snatch on the two minute as part of a second workout. Good time in the gym.

B.
For time:
10 Rounds of:
3 Power Snatch (135/95#)
20 Double-Unders

straight into...

400m Run

-7:43 (finished last set of DU at 5:50) ... fun/short metcon, solid finisher to the day.