1/11/17

AM Workout (0700) 

Did some group PT as a platoon this morning ... wasn't too taxing, but at least we moved around a bit.  Run wasn't very fast, as we slowed it down a lot once the weaker people started falling out of the formation ... looked like this:

A.
1.5 Mile formation run in boots/utes

then...

3 Sets:
30 Push-ups
Rest 1-2 minutes

then...

1.5 Mile formation run in boots/utes

then...

3 Sets:
40 Sit-ups
10 V-ups
Rest 1-2 minutes

then...

1 Minute Plank Hold

B.
20 Minute ROMWOD

-Complete

PM Workout (1730) 

Got in the gym this evening for a bodybuilding back and arms workout. Overall got a lot of good intensity out of this, really enjoyed working out by myself and getting in some good lifting and a solid pump.

A.
Dead-lift
10-10-10-8-6
Rest as needed

-225# x 10, 295# x 10, 345# x 10, 395# x 8, 405# x 6 ... felt really solid here, haven't been deadlifting much, but this was some great strength training... I really miss lifting heavy.

B.
EMOM 10:
Strict Weighted Pull-ups (44#) x 3 reps

-Complete

C.
3 Sets:
DB Row x 20 reps (10 each arm)
Rest as needed

-Used 97# KB across ... haven't done these in a while, but felt very solid.

D.
3 Super-Sets:
EZ Bar Preach Curls (60#) x 10 reps
Standing Hammer Curls (2 x 35# DB) x 10 reps
Rest 2:00

-Complete

E.
3 Super-Sets:
Wide Grip Cable Curls (35#) x 12 reps
Reverse Grip Cable Curls (25#) x 10 reps
Rest 2:00

-Complete ... great finisher on the biceps and forearms.