7/13/17

AM Workout (0530) 

Hit the strength with the class workout, then added in my own conditioning workout because the class workout was pretty lame. Had a great session.

A.
4 Sets:
7 Front Squats + 13 Back Squats @ (215#) = 65% of 90% of 1 RM Front Squat
Rest as needed

-Complete ... solid leg training, was pretty tossed by the end of this, excited to complete this squat cycle.

B.
EMOM 21 (7 Sets):
Min 1 - 30 Double-Unders + 5 Hang Power Cleans (155/105#)
Min 2 - 6 Toes-to-Bar + 4 Bar Muscle-ups
Min 3 - 15/10 Calorie Assault Bike

-Complete ... this was rough ... especially the assault bike ... by the last few sets I was spilling over out of the minute into the next one ... finished around 21:30 ... a bit over the limit, but got a ton of intensity out of this, great conditioning.

C.
ROMWOD

-Complete

PM Workout (1430)

Felt solid this afternoon despite the tough session this morning ... enjoyed myself this afternoon and just threw together a bodybuilding pump workout together on the spot.

A.
'Death by Strict Pull-ups'
(varying grips each set)

-9 + 0 .... was switching up the grips with the different bars available on the bodybuilding rig ... was a nice change, felt solid on these, but called it at 9 rounds and didn't try the 10th.

B.
5 Sets:
Dumbbell Bench Press x 8 reps
Rest 1-2 minutes

-2 x 50#, 60#, 70#, 80# 80# ... felt strong on these, the 80# DB felt pretty easy given that I haven't done this movement in a very long time.

C.
3 Sets:
DB Rows (80#) x 20 reps (10 each arm)
Rest 1 minute
Strict Dips x 10 reps
Rest 1 minute

-Complete

D.
3 Super-sets:
KB Curls x 10 reps (2 x 35# KB)
Cable Tricep Push-Downs (65#) x 10 reps
Rest 1 minute

-Complete

E.
3 Super Sets:
10 Rope Tricep Push-Downs (45#)
10 Rope Tricep Push-Downs (30#)
20 Rope Curls (40#)
Rest 2 minutes

-Complete ... solid finisher, huge pump.