9/6/19

AM Workout (0530) 

A. 

EMOM 15: 

1 Power Clean + 1 Hang Power Clean

straight into...

EMOM 5:
1 Power Clean

-Went 185# x 5 sets, 205# x 5 sets, 225# x 5 sets ... singles were across at 250# ... all of these reps were well within my comfort zone, but these were good reps to feel out my back. No pain, but I was nervous about re-injury. Got through it. 

B.

2019 Online Qualifier, Event 3*
5 Rounds of:
4 Muscle-ups
13 Shoulder-to-Overhead (135/95#)

Straight into… 

5 Rounds of:
4 Muscle-ups
7 Shoulder-to-Overhead (185/125#) 

*15 Minute Time Cap  

-7 Rounds + 4 Shoulder-to-Overhead ... this was brutal.

C.

3 Sets of:

Double KB Front Rack Hold (2 x 53#) x :30 

Rest as needed
HSPU x 15 reps
Rest as needed

-Complete

D.
3 Sets of:

KB Goblet Squats w/ 1 second pause in bottom (53#) x 10 reps 

Rest as needed
KB Row Bird Dogs x 12 reps (6 each arm)
Rest as needed

-Complete

PM Workout (1015) 

I was still fairly smoked from the workout this morning... but got this in, tried to enjoy myself and get a pump in my arms. It was a pretty decent pump, nothing taxing, just enjoyed myself. Kept the weights light and the rest intervals short (:60-:90 on all working sets).

A.
Bench Press
5 sets x 5 reps

-185#, 195# x 3 sets, 185# 

B.

Alternating Incline DB Bench Press x 20 reps

-Complete, across at 2 x 50# DB 

C.
Supinated Grip Lat Pull-Downs 

3 x 12-15 reps

-Complete, don't remember the weights

D. 
Seated Cable Rows
3 sets x 12-15 reps

-Complete, don't remember the weights

E.
3 Super-Sets of: 

Cable Push-Downs  x 12-15 reps
Cable Curls x 12-15 reps 

-Complete, don't remember the weights

F.

3 Super-Sets of: 
Incline DB Skull Crushers x 12 reps
Seated Hammer Curls x 12 reps

-Complete, across at 2 x 30# DB

G.

3 Super-Sets of: 
Incline DB Close-Grip Bench Press x 10 reps
Seated Curls x 10 reps

-Complete, across at 2 x 30# DB ... this was really difficult, never done this variation of pressing before, it blew up my triceps. Great way to end the session.