This was a solid workout. Not as hard as a lot of the Saturday sessions we have done this past year, but it was still some good work. Had a fun time overall and didn't feel completely wrecked after this.
A.
AMRAP 15 (warm-up/skill work @ 80% consistent effort pace)
20 Ft Handstand Walk
10 Single-Arm Ring Rows
20 Walking Lunges
10 Cal Bike
-Complete. 4 Rounds. Didn't push the pace at all, just used this as a warm-up at a conversational pace.
20 Ft Handstand Walk
10 Single-Arm Ring Rows
20 Walking Lunges
10 Cal Bike
-Complete. 4 Rounds. Didn't push the pace at all, just used this as a warm-up at a conversational pace.
B.
2 Rounds (8 minutes total):
AMRAP :20 Seconds – Power Snatches (155/105#)
Rest :40 Seconds
AMRAP :30 Seconds – Power Snatches (185/135#)
Rest :30 Seconds
AMRAP :40 Seconds – Power Snatches (205/145#)
Rest 1:20
-8 ... 5 ... 2
-7 ... 5 ... 1 ... rough... snatches at 205# were brutal.
C.
5 Rounds For Time:
400 Meter Run
10 Squat Snatches (135/95#)
-18:13 ... consistent singles here, first round was in 2:43 ... tried to maintain that pace, but fell off a little on the last two runs. Great aerobic conditioning.
D.
Strict Weighted Pull-up
8-8-8
4-4-4
Rest 2 minutes between all sets
Rest 2 minutes then...
1 Set of Max Strict Unweighted
-Result =
Sets of 8 w/ 35#
Sets of 4 w/ 72#
Max Set = 16 reps ... felt like ass after the above work, tried to go maximal, but this was 10 reps under my true 1 RM set of pull-ups.
E.
ROMWOD
-Complete
PM Workout (1730)
Pretty easy afternoon workout today, went into Gold's Gym and caught a quick pump. Was a nice way to spend an hour during a relaxing afternoon.
A.
Pause Close Grip Bench Press (3 second pause 1 inch off chest)
5-5-5
Rest 90 seconds between sets
Rest 90 seconds then 1 max set of Close Grip Bench Press @ 135#
-Sets of 5 = 135, 155, 175#
-Max Set = 16 reps
B.
'Death by Strict Dips'
-9 Rounds + 6 reps
C.
3 Super-Sets of:
T-Bar Row (135#) x 10 reps
Seated DB Curls (2 x 30#) x 10 reps
Rest :60
-Complete
D.
3 Sets of:
EZ Bar Skull Crushers (80#) x 10 reps
Rest :60
-Complete
E.
3 Super-Sets of:
Tricep Push-Downs x 12 reps
Cable Curls x 12 reps
Rest :60
-Complete ... don't remember the loading, just went for intensity
F.
3 Sets:
Single Arm Cable Curl x 20 reps (10 each arm)
Rest :60
-Complete ... don't remember the loading, but was a good pump finisher.
AMRAP :20 Seconds – Power Snatches (155/105#)
Rest :40 Seconds
AMRAP :30 Seconds – Power Snatches (185/135#)
Rest :30 Seconds
AMRAP :40 Seconds – Power Snatches (205/145#)
Rest 1:20
-8 ... 5 ... 2
-7 ... 5 ... 1 ... rough... snatches at 205# were brutal.
C.
5 Rounds For Time:
400 Meter Run
10 Squat Snatches (135/95#)
-18:13 ... consistent singles here, first round was in 2:43 ... tried to maintain that pace, but fell off a little on the last two runs. Great aerobic conditioning.
D.
Strict Weighted Pull-up
8-8-8
4-4-4
Rest 2 minutes between all sets
Rest 2 minutes then...
1 Set of Max Strict Unweighted
-Result =
Sets of 8 w/ 35#
Sets of 4 w/ 72#
Max Set = 16 reps ... felt like ass after the above work, tried to go maximal, but this was 10 reps under my true 1 RM set of pull-ups.
E.
ROMWOD
-Complete
PM Workout (1730)
Pretty easy afternoon workout today, went into Gold's Gym and caught a quick pump. Was a nice way to spend an hour during a relaxing afternoon.
A.
Pause Close Grip Bench Press (3 second pause 1 inch off chest)
5-5-5
Rest 90 seconds between sets
Rest 90 seconds then 1 max set of Close Grip Bench Press @ 135#
-Sets of 5 = 135, 155, 175#
-Max Set = 16 reps
B.
'Death by Strict Dips'
-9 Rounds + 6 reps
C.
3 Super-Sets of:
T-Bar Row (135#) x 10 reps
Seated DB Curls (2 x 30#) x 10 reps
Rest :60
-Complete
D.
3 Sets of:
EZ Bar Skull Crushers (80#) x 10 reps
Rest :60
-Complete
E.
3 Super-Sets of:
Tricep Push-Downs x 12 reps
Cable Curls x 12 reps
Rest :60
-Complete ... don't remember the loading, just went for intensity
F.
3 Sets:
Single Arm Cable Curl x 20 reps (10 each arm)
Rest :60
-Complete ... don't remember the loading, but was a good pump finisher.
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