5/26/20

AM Workout (0630)

I am sore from 'Murph' ... quads/hamstrings slightly sore, biceps/lats more sore and chest/shoulders very sore ... overall I probably should have just rested today... but we got everything in, just did a bit lower weights on some of the compound lifts. I actually felt pretty good once I started moving through this.

Warm-up

3 Sets

5 Split Stance DB RDL

10 Dual DB Bent Over Row to External Rotation

5 Broad Jumps

15 Seconds Bike Acceleration (increase pace every 5 seconds)

-Complete

A.

Super-Set:

Segmented Snatch Grip Deadlift - 3 Pauses  (use straps) - 3131; 6-8 reps; rest 60 seconds x 3 sets 

Barbell Z Press: 3021; 8-10 reps; rest 60 seconds x 3 sets

-175# for 3 x 6 on the DL
-65# for 3 x 8 on the BBZP 

B.

Split Stance DB RDL; 3110; 6-8/leg; rest 60 seconds x 3 sets 

Seated Alternating DB Arnold Press; 2111; 8-10/arm; rest 60 seconds x 3 sets

-2 x 50# DB for 3 x 16 on the DB RDL
-2 x 35# DB for 3 x 16 on the Presses 

C.

AMRAP 5:

1-2-3-4... 

Single Arm Incline DB Bench Press (50/35#) - R

Single Arm Incline DB Bench Press (50/35#) - L

*1 Turkish Get-up between each set (50/35#) - switch arms each set 

Rest 2 minutes 

AMRAP 5:

1-2-3-4... 

Strict Bar Dips 

*5 Cal Bike between sets 

Rest 2 minutes

AMRAP 5: 

1-2-3-4... 

L-Sit Lift Overs (tap feet on each side = 1 rep) 

*5 Cal Ski between sets

-Complete ... don't remember the scores on the these, just went for some consistent intensity ... was good conditioning 

D.

ROMWOD

-Complete

PM Workout (1400)

Probably shouldn't have done this, but it was a light % day ... got it in anyway and felt surprisingly good throughout this. 

A.

Bench Press

1 x 10 @ 115#

1 x 5 @ 170#

3 x 5 @ 195#

-Complete

B.

Bent-Over DB Lateral Raises (2 x 15# DB)

3 x 12-15 reps
Supinated Grip T-Bar Row (145#)
3 x 10-12 reps

-Complete

C.

Single-Arm Supported Side Lateral Raises  (15# DB) 

3 x 8-12 reps (each arm) 

'Durante Core' 

3 sets x (10 hollow rocks, 10 v-ups, 10 tuck ups, :10 hollow hold)

-Complete