8/18/17

AM Workout (1130) 

Navy PRT ... max sit-ups in 2 minutes / max push-ups in 2 minutes / 1.5 mile run

-This was a pretty easy activity ... mandatory bullshit as I'm at a Navy school right now ... hit 101 sit-ups / 50 push-ups / 9:14 run ... pushed it on the sit-ups and run ... went very easy on the push-ups, just hit a set of 50 and called it ... the standards within their "test" in regards to push-ups is retarded ... the push-ups are not chest to deck, nor do you have to lock out your elbows at the top... these standards lead to a lot of really unathletic Navy types sort of just flopping around on the ground for 2 minutes. Anyway, I wanted to run a little faster ... came through the first mile at 6:10 and then ran a 3:04 800 ... was hoping for sub 9:00.

PM Workout (1730)

Despite the fact I had to do that stupid Navy shit over lunch, I got a solid workout in later in the day. Had two guys to workout with this afternoon and we all pushed each other pretty good. I really enjoyed my time in the gym this afternoon, got a lot of quality intensity out of this session.

A.
Dead-lift
5x5
Rest as needed

-295#, 335#, 365#, 405#, 405# ... felt very solid on these ... didn't push the loading too much, was more just feeling out the movement. Overall felt great to pull some heavier weights.

B.
EMOM 15 (5 sets):
Min 1 - Strict Overhand Pull-ups x 10 reps
Min 2 - Bodyweight Row (overhand or underhand, can switch as needed) x Max Reps
Min 3 - Rest

-Score = rows completed = 30, 20, 19, 18, 16 ... have only done this one other time and it was just as brutal today. Wrecked my forearms.

C.
3 sets of:
DB Rows x 20 reps (10 each arm)
Rest 2:00

-80#, 90#, 90# ... felt very good on these.

D.
3 Super-Sets:
Standing EZ Bar Curl (60#) x 10 reps
Standing DB Curl (2 x 25# DB) x 20 reps
Rest :60

-Arms were pretty fried by this point ... short rest interval got me.

E.
3 Sets of:
Double-KB Front Rack Hold (2 x53# KB) x :45
Rest 1-2 minutes

-Complete

F.
For quality:
100 Rope Cable Curls*
*Start at 35# for max reps, then drop 5# for max reps, etc etc until reaching 100 reps

-Complete, always a fun finisher, had a massive pump by the end of all the above work

G.
10 Min ROMWOD

-Complete