8/10/20

Felt much better today than I did yesterday. Switched up the workouts a bit this week due to boredom of doing the same rep schemes/movements the last three weeks. Overall had a better workout today, enjoyed myself and tried to keep the intensity up... very different than yesterday. I ate much more yesterday than I was supposed to... I think this helped quite a bit mentally and physically.

AM Workout (0615) 

A.
Back Squat x 40 reps (8-9 RM)
Rest :45 seconds between each set

-10/6/6/6/6/6 with 275#

B.
Weighted Dip x 40 reps (8-9 RM)
Rest :45 seconds between each set

-12/9/9/6/4 with 20#

C.
Weighted Pull-up x 40 reps (8-9 RM)
Rest :45 seconds between each set

-10/6/6/6/4/4/4 with 20#

D.
Ab-Roll Outs x 40 reps
Rest :45 seconds between each set

-4 x 10

E.
ROMWOD

-Complete

PM Workout (1330) 

Had a busy work day... snuck this in over a little break in my afternoon. Overall felt good on everything, fun/enjoyable added NEPA/volume.

A.
30 Minute Walk

-Complete

B.
3 Sets of:
10 KB Deadlifts (2 x 53#) with 2 second eccentric
100 Foot Overhead KB Carry (2 x 53#)
Side Plank x :60 (:30 each side)
15 Banded Tricep Push-Downs (1 black band) with 2 second eccentric
Rest 60-90 seconds

-Complete

C.
Every 2 for 10 (5 sets) of:
6 Alternating Dual KB Rack Step Ups (2 x 35# with 20/16")
8/6 Cal Assault Bike
12 PVC Sit-ups

-Complete