11/7/17

AM Workout (0530) 

Jumped into the class workout, had fun doing this today, wasn't anything too crazy, cleans felt very solid.

A.
Power Clean (all sets aside from the 1s were touch-and-go)
10-5-3-1-1-1-3-5-10

-Result =
-135# x 10
-185# x 5
-235# x 3
-Singles = 255#, 280#, 300#
-240# x 3
-235# x 5
-230# x 8 (failed the 9th rep of the set of 10)

-Working up to a single at 300# for power clean is solid for me. It didn't feel great, but I got through it. I haven't cleaned this much in a while... on to 315# in the near future.

B.
For time:
21-18-15-12-9-6*
Pull-ups
GHD Sit-ups

*100 Foot Walking Lunge before each set

-11:58 unbroken ... GHDs were by far the most difficult part, pull-ups easily unbroken, walking lunges were recovery.

PM Workout (1500) 

Got in and out of the gym quickly this afternoon. Caught a pump that was complementary to this morning's session. Fun / stress relief after work.

A.
Wide-Grip Strict Pull-ups x 10 reps
Rest :60 Between Sets

-Complete

B.
Lat Pull-Downs
3 Sets of 12
Rest :60

-Complete, 70#, 60#, 60#

C.
Single-Arm KB Row
3 Sets of 30 Reps (15 each arm)
Rest :60

-Across at 5#

D.
Rope Straight Arm Pull-Down
3 Sets of 15 Reps
Rest :60

-Across at 20#

E.
Standing EZ Barbell Curl
3 Sets of 21 Reps (7 Full, 7 partial top to halfway, 7 partial bottom to halfway)
Rest :60

-Complete, 60#, 60#, 50#

F.
EZ Bar Preacher Curl
3 Sets of 10 Reps
Rest :60

-Across at 50#

G.
EZ Bar Reverse Preacher Curl
3 sets of 10 reps
Rest :60

-Across at 40#

H.
KB Standing Alternating Bicep Curls, one giant set of:
2 x 35# x 20 reps
2 x 25# x 20 reps
2 x 15# x 20 reps

-Complete ... was a solid finisher