6/2/17

Workout 1 (0530) 

Hit the class workout this morning... little lifting with a very aerobic conditioning workout.

A.
20:00 to establish:
1 Squat Clean + 1 Front Squat + 1 Jerk

-185#, 225#, 245#, 265# (failed jerk), 265# ... didn't feel particularly great here, especially on the jerk, but glad I came back and got it.

B.
AMRAP 15:
Hang Power Clean and Jerk (135/95#) x 10 reps
200m Run
30 Double-Unders

-5 Rounds + 200m run (11 reps)

C.
ROMWOD

-Complete

Workout 2 (1030) 

A.
Decline Bench Press
5 sets of 7 reps
Rest 2-3 Minutes

-Used 185# across for these sets ... no spotter, no missed reps.

B.
3 Sets:
Cable Rows x 10
Rope Tricep Push-Downs x 15
Tricep Push-Downs x 15
Rest 1:00

-Complete ... don't remember the exact reps, but this was brutal on my triceps.

C.
3 Sets:
Standing EZ Bar Curl x 10
Overhead Rope Tricep Extension x 15
Rest 1:00

-Complete

D.
3 Sets:
KB Curls (2 x 30# KB) x 10
Rope Curls x 15
Rest 1:00

-Complete ... brutal on my biceps, huge pump.

E.
3 Sets:
EZ Bar Preach Curl (30#) x 10 reps
DB Hammer Curls (2 x 25#) x 10 reps
Rest 1:00

Complete ... arms were basically completely done at this point ... really light weight on these, solid finisher.