8/20/20

AM Workout (0700) 

Today was overall a good session... but I didn't feel particularly great ... I think the high intensity running from yesterday left me more taxed than I thought it would ... I haven't done any training like that in a long time, so I guess I should have expected it more. Anyway, got in everything, overall felt okay, if only a little tired. 

 Warmup

Single Arm Bottoms Up KB Carry x 10m/arm

Scapular Push Ups x 10

Passive Ring Hang x 30sec

x 2-3 Sets

-Complete

 

A1) Barbell Z Press: 20X1; 10-12/reps; rest 60sec x 3

A2) Incline Dual Dumbbell Prone Row: 2111; 10-12/reps; rest 60sec x 3

-75# across for 3 x 12 on the press ... 2 x 50# DB for 3 x 12 on the rows 

 

B1) Single Arm Incline Dumbbell Bench Press: 10-12/arm; 20X1; rest 60sec x 3

B2) Incline Bench Bicep Curl: 30X1; 10-12reps; rest 60sec x 3

-50# DB for 3 x 12 on the bench ... 2 x 25# DB for 3 x 12 for the curls 

 

C1) Turkish Get Up: 3/arm; rest 30sec x 3

C2) Side Plank Rotations: 10/side; 2020; rest 30sec x 3

C3) Supine Toes to Bar : 3110; 8-10reps; rest 90sec x 3

-53# for the get-ups ... all other reps 3 x 10 

D.

6-8 Sets of: 

AB 15 Cals @ 75-80% Aerobic Effort

30sec Ring Plank

10 Alternating Step Ups 24/20"

15m Single Arm Farmers Carry/arm (75#)

rest 60sec

-Complete ... only did 6 sets ... just wasn't feeling it and the option of doing extra sets didn't sound fun ... this took about 23 minutes overall  

 

PM Workout (1600)

 

A.

Bench Press 

4 sets of 6-8 reps at 65% (175#) 

-Complete, 4 x 8

 

B.

Seated Unsupported Strict Press

3 x 5 @ 70% (125#) 

-Complete

C.

Barbell Rows 

3 x 8-10 (RPE 9) 

-Complete, 3 x 10 with 195#