6/9/20

AM Workout (0630)

3 Sets

20 Lateral Banded Walk Over (low plate)

12 Alternating Goblet Curtsy Squats 20x0 

8 Plank DB Row/arm

-Complete 

A.

Super Set

Segmented Snatch Grip Deadlift - 3 Pauses: 3131; 6-8 reps; rest 60 seconds x 4 sets (use straps)

Barbell Z Press: 3021 8-10 reps; rest 60 seconds x 4 sets

-195# for 4 x 6
-65# for 4 x 10,10,8,8 

B.

Split Stance DB RDL: 3110; 6-8/leg; rest 60 seconds x 4 sets 

Seated Alternating DB Arnold Press: 2111; 8-10/arm; rest 60 seconds x 4 sets

-2 x 50# DB for 4 x 16
-2 x 35# DB for 4 x 10 

C.

AMRAP 3 at High Effort:

10/8 Cal Bike

10 Close Grip Bench Press (135/95#)

Rest 2 minutes

Not for time (quality position focused)

20 Alternating Turkish Get-ups (53/35#)

Rest 2 minutes 

AMRAP 3 at High Effort:

10/8 Ski Cals

10 Knees-to-Elbows

-2 Rounds + 19 reps (9 bench press)
-Didn't time the get-ups, but they were tougher than I thought they would be
-2 Rounds + 10 reps (10 ski cals) 

PM Workout (1800)

A.

Bench Press

1 x 10 @ 120#

1 x 5 @ 175#

1 x 3 @ 205#

1 x 2 @ 230#

4 x 1 @ 245#

-Complete, got all these reps easily

B.
Board Bench Press
3 x 10 reps

-Complete, 3 x 10 with 195# ... got all these reps easily

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

-Complete, 3 x 15# reps for the DB raises