8/31/20

 AM Workout (0600) 

Overall a decent session in the morning ... had to cut the metcon short as it was taking too long and I had to leave the house... ended up adding in the rounds in after my afternoon lifting session... not ideal, but got it in. 

 

Warmup: Prehab Upper 1

Yoga Push Up x 10

Prone Snow Angels x 10

Scapular Pull Ups x 10

x 2-3 Sets

-Complete

 

A1) Half Kneeling Bottom Up KB Press: 2011; 8-10/arm; rest 30sec x 3

A2) Ring Plank: 45-60sec; rest 30sec x 3

A3) Parallette Plank Support Dumbbell Row: 10X2; 6-9/arm; rest 90sec x 3

-26# for 3 x 8 on the presses ... :60 on the planks ... 50# for 3 x 8 on the rows 

 

B) Supinated Strict Pull Up: 1.1.1.1.1.1 (6 total reps); rest 5sec/rest 30sec x 4

• We are increasing reps again this week

• Scale back to Negatives - 3-5 second lowering

C) HSPU Negatives: 6-8sec lowering; 3,3,3,3; rest 90sec

• As you get stronger here you can add more deficit

-53# across on the pull-ups ... 8 seconds on the negatives for HSPU 

 

D1) Single Arm Dumbbell Bench Press : 20X1; 8-10/arm; rest 30sec x 3

D2) Dual Kettlebell Rack Carry: 40m; rest 60sec x 3

-75# for 3 x 8 on bench ... 2 x 72# KB for the carries 

E)

Row 15 cals

40sec sec ring FLR

AB 15 cals

20 sec L sit on Parallettes

10 Burpees 

x 4 Rounds Continuous

-Complete ... 19:58 ... supposed to be 8 rounds, but only got 4 in due to time constraints 

 

PM Workout (1400)

Had a good PM session... felt strong on the lifting and got a solid pump... aerobic conditioning went well... felt consistent there ... within 10 seconds of my time this morning. 

 

A.

Bench Press

5 x 3 @ 82.5% (225#) 

-Complete

 

B.

3 Super-Sets:

DB Incline x 10

Face-Pulls x 30 

-Complete, 2 x 75# DB and 1 red band 

C.

3 Super-Sets:

DB Tricep Rock-n-Rolls x 10

Rope Push-Downs x 10 

-Complete, 2 x 35# for the DBs ... 55# for the push-downs 

 

D.

Row 15 cals

40sec sec ring FLR

AB 15 cals

20 sec L sit on Parallettes

10 Burpees 

x 4 Rounds Continuous

-20:06