5/21/20

Today was a good workout, I really enjoyed it... super sets were tough and got a massive pump from the conditioning piece. Overall felt good in the gym and I am looking forward to training tomorrow.

Warmup

3 Sets

Single-Arm Bottom-ups KB Rack March x 30 steps (15 each arm)

Scapular Push-ups on Elbows x 10 reps

Active Bar Hang x :30

Banded Face Pull x 12 reps

-Complete 

A.

Super-Set

Wide Grip Bench Press: 31x0; 10-12 reps; rest 60 seconds x 3 sets

Pendlay Row: 30x1; 10-12 reps; rest 60 seconds x 3 sets

-145# for 10,10,9 on bench
-125# for 3 x 10 on the rows 

B.

Super-Set:

Strict Bar Dips: 2020; 10-12 reps; rest 60 seconds x 3 sets

Body Row: 30x0; 12-14 reps; rest 60 sec x 3 sets

-3 x 10 on dips
-3 x 12 on rows ... brutal tempos 

C.

AMRAP 15 at a consistent pace:

30 seconds Bent Hollow Hold 

3 Wall-Walks

6 Strict Pull-ups

9 Ring Push-ups

:40 Single-Arm KB Rack March (:20 each arm) w/ 72/53# KB

-Complete, I think I got exactly 4 rounds, I can't remember, just flowed through this and got a good pump/sweat.