6/2/20

AM Workout (0600) 

I felt much better in the gym today... both parts A and B were tough super-sets ... that extra set really sucks ... got a lot of intensity out of these sets, fun stuff.

Warm-up

3 Sets

7 DB Deadlifts 

7 DB Hang Power Cleans

7 DB Push-Press

15 Seconds Ski Acceleration (get a little quicker every 5 seconds)

-Complete

A.

Super-Set

Segmented Clean Deadlift; 3131 (with straps); 6-8 reps; rest 60 seconds x 4 sets 

Half Kneeling Barbell Press; 20x2; 4-5 reps/knee; rest 60 seconds x 4 sets

-Deadlifts at 235# for 8,8,8,6
-Presses at 125# for 8,8,8,8 

B.

Super-Set

Deficit Landmine Single Leg RDL: 3010; 8-10/leg; rest 60 seconds x 4 sets 

Single Arm DB Push-Press; 30x1; 8-10/arm; rest 60 seconds x 4 sets (*explosive tempo on the way up - slow and controlled lowering to the shoulder in 3 seconds)

-95# for 8,8,8,8 on the RDLS
-50# for 10,10,10,10 on the Push-Press

C.

10-9-8...1 

Knees-to-Elbows*

*100m Ski after each set 

Rest 2 minutes 

10-9-8...1 

Tuck-ups*

*5 Cal Bike after each set

-Complete, didn't time these, only timed the rest interval, but got good intensity out of this, all sets unbroken 

PM Workout (1430) 

Got in my bench accessory in the afternoon, only took about 30 minutes total

A.
Bench Press
1 x 10 @ 120#
1 x 5 @ 170#
1 x 3 @ 200#
3 x 3 @ 225#

-Complete

B.
Block Bench Press (185#)
3 x 8-10 reps

-Complete, 3 x 10

C.
Seated DB Lateral Rase (2 x 15# DB)
3 x 12-15 reps
'Durante Core'
3 Sets x (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete