5/12/20

Today was overall a decent workout, but I've been having 10/10 life/work stress right now and it made it impossible to focus enough to enjoy my time in the gym today. Got the work in, hopefully will have better training sessions later in the week.

Warmup

3 Sets:

5 DB RDL 3030

5 Singe Arm Cuban Press/arm (slow)

5 Burpee High Jump

15sec Ski Acceleration (increase pace every 5 seconds)

-Complete

A.

Super-Sets:

Segmented Snatch Grip Deadlift - 3 Pauses - 3131; 6-8 reps, rest 75 seconds x 3 (use straps)

Barbell Z press: 3021; 8-10 reps; rest 75 seconds x 3 sets 

-145#, 165#, 185# for the snatch grip deads ... 65#, 75#, 75# for the Z press.. tempo kicked my ass

B.

Split Stance DB RDL: 3110; 6-8/leg; rest 75 seconds x 3 sets 

Seated Alternating DB Arnold Press: 2111; 8-10/arm, rest 75 seconds x 3 sets

-Complete, did both of these exercises with 2 x 50# DB (the heaviest I have) ... would have done the DB RDL's heavier, but still waiting on my heavier DBs in the mail... overall still got good intensity out of this ... Arnold presses went 8 per arm for two sets and then only got 7 per arm on the final set... went to complete failure... very big pump. 

C.

5 Min AMRAP: 1-2-3-4-5-6... 

DB Bench Press (50/35#)

*5 Cal Ski after each set 

Rest 2 minutes

5 Min AMRAP: 1-2-3-4-5-6... 

Wall Walks 

*5 Cal Assault Bike after each set 

Rest 2 minutes

5 Min AMRAP: 1-2-3-4-5-6... 

Strict Toes-to-Bar 

*5 Burpees after each set

-Complete ... don't remember the rounds, but got a good sweat out of this. 

D.

ROMWOD

-Complete