6/6/20

AM Workout (0900) 

This morning was a solid session, the super-set was very challenging. Got a big pump out of this and enjoyed my time in the gym.

Warmup

3 Sets:

20 Seconds Down Dog Should Taps 

12 Archer Ring Row Switch Holds (2 seconds per arm) 

10 Side Plank Powell Raise/arm 

*move slow and deliberately

-Complete

A.

Super-Set 

Tall Kneeling Filly Press; 2111; 8-10/arm; rest 60 seconds x 4 sets 

Close Grip Parallette Tricep Push; 3011; 8-10 reps; rest 60 seconds x 4 sets 

Incline DB Bicep Curl: 40x1; 8-10 reps; rest 60 seconds x 4 sets

-53# KB and 50# DB for the filly press for 4 x 10, 8,8,8
-Push-ups went 4 x 10,10,8,8
-2 x 35# DB, Curls went 4 x 10,8,8,8 

B.

3 Sets:

Ski 125/100m 

10 Anchored Sit-ups

Ski 125/100m 

10 Anchored Sit-ups 

Ski 125/100m 

Rest 2-3 minutes between sets

-Complete ... didn't time the intervals, just the rest periods

C.

3 Sets, not for time:

15 Single-Arm Banded Tricep Push Down - Right

15 Single-Arm Banded Tricep Push-Down - Left

Rest 30 seconds

15 DB Shoulder Lateral Raise 

15 DB Shoulder Front Raise

Rest 30 seconds 

10 DB Zottman Curls 

Rest as needed between movements and sets 

-Complete, used a red band for the push-downs, 2 x 15# DBs for the other exercises ... spicy finisher 

PM Workout (1500)

This was probably way too much volume for one day... but got it in. I was feeling decent for most of this, but towards the end I was dragging ass in a huge way. Got through everything, have had a tough week, but I am happy to have gotten everything in.

Warm-up

3 Sets

10 Single Leg BW Hip Thrust + 10 second Single Leg Hold at Top - R 

10 Single Leg BW Hip Thrust + 10 second Single Leg Hold at Top - L

Rest 30 seconds 

10 Split Stance Barbell Good Morning (5 with each foot forward)

Rest 30 seconds 

15 seconds Star Plank - R

15 seconds Star Plank - L

-Complete 

A.

Super-Set

Snatch Grip RDL; 3110; 8-10 reps; rest 60 seconds x 4 sets 

Suitcase Long Step Walking Lunge; 30x0; 14-16 steps; rest 60 seconds x 4 sets

-155# for 4 x 10 on the RDL
-53# for 4 x 16 on the lunges 

B.

Super-Set

Barbell Hip Thrust; 20x2; 8-10 reps; rest 60 seconds x 4 sets 

Goblet 1-1/4 Squat: 2111; 8-10 reps; rest 60 seconds x 4 sets (*2 second lower, 1 second pause at the boot, perform the 1/4 squat and back down and immediately rebound up, 1 second at top)

-175# for 4 x 10 on the thrusts
-53# for 4 x 8 on the squats

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

-Complete, all easy reps

D.
T-Bar Row
3 x 10-12 reps (155#+)

-Complete, across 3 x 12 at 175# 

E.

EMOM x 12 (4 sets) of: 

Min 1 - 15 Russian KBS (72/53#)

Min 2 - 6-8 DB Burpee Box Steps Ups (50/35# DBs with box a knee height)

Min 3 - 30 seconds Russian Twists (45/25# plate)

-Complete, did 8 DB Burpee Box Step ups one the first round, then switch to 6 for the remaining 3 sets 

F.
3 Sets of:
DB Skull Crushers
3 x 12
Neutral Grip Curls (more than 72#)
3 x 12

-Complete, 2 x 35# DB for the skull crushers, 82# for the curls