11/2/17

AM Workout (0530)

Hit the class workout this morning... was a hero workout, but overall not too challenging or too much volume.

A.
'Coe'
10 RFT:
10 Thrusters (95/65#)
10 Ring Push-ups

-12:51 ... thrusters unbroken, ring push-ups were broken up after the first set ... I probably could have pushed this pace a little more, but still got a great workout out of this.

B.
Every 2 for 10 (5 sets):
C2B Pull-ups x 12 unbroken reps

-Complete ... added these in as skill work

C.
15 Minute ROMWOD

-Complete

PM Workout (1545) 

Caught a quick pump after work... needed to work out some pent up energy. Had a good time.

A.
Strict Dips
3 Sets of 10 reps
Rest :60

-Complete ... used as a warm-up, didn't push the loading here

B.
10 Super-Sets of:
Bench Press (135#) x 10 reps
Standing EZ Bar Curls (70-60#) x 10 reps
Rest :90

-Complete ... got a huge pump out of this, was using a 70# bar for the first 5 sets, had to drop down to a 60# bar half-way through because I 'cheating' at the hip quite a bit, dropped down in weight to focus on time under tension and strict reps.

C.
3 Super-Sets of:
Rear Delt Machine x 10 reps
Tricep Rope Push-Downs x 10 reps
Rest :60

-Complete ... don't remember loading

D.
3 Sets of:
Face Pulls x 20 reps
Rest :60

-Complete ... don't remember loading

E.
3 Sets of:
Seated Alternating DB Curls x 20 reps (10 each arm)
Rest :60

-Across at 20# ... tough