9/21/20

 AM Workout (0730) 

Had a good session this morning... body felt good after the deload ... overall happy with how today went. I moved parts A and B (the bench program I am doing) to the morning session from the PM session and moved the conditioning piece in the PM from the AM session... just wanted to lift this morning and put off the long conditioning into a different session. 

Warmup: 

Tall Plank Theraband Lateral Walk 20'/side

Single Arm Trap 3 Raise w/ DB Isometric x 10/arm Light Slow

Scapular Ring Rows x 10 (pause 1sec at top)

x 2-3 Sets

-Complete

 

A.

Bench Press

1 x 2 @ 90% (245#)

1 x 1 @ 95% (255#) 

-Complete, got all these reps easily 

 

B.

Super-Set x 3 

Incline DB Bench Press x 10

Face-Pulls x 30 

-Complete ... 2 x 75# DB and 1 red band 

C1. Standing Landmine Press: 20X1; 7-9reps/arm; rest 30sec x 3

• Building load from last week

C2. Tuck L-Sit on Parallettes: 30-40sec; rest 30sec x 3

C3. Dual KB Bent Over Row: 11X2; 8-10 reps; rest 90sec x 3

-Complete ... 90# for the presses ... :30 for each L-sit and 2 x 53# for 3 x 8 on the rows 

 

B1. Strict Pull-ups: 21X2; 3-5 reps; rest 30sec x 3

B2. Push Up Complex: 

3-5 Strict HSPU; 31X1; rest 15sec +

B3. 7-9 Ring Push Ups; 2020; rest 90sec before B1 x 3 sets

-Complete ... 3 x 5 on the Pull-ups and HSPU ... 7s on the Ring PU

 

D1. Alternating Dumbbell Bench Press (Top Down): 2020; 8/arm; rest 30sec x 3

D2. Filly Carry: 25m/arm; rest 60sec x 3

-Complete ... 2 x 50# DB for the bench press ... 2 x 72# for the carries 

PM Workout (1700)

A. 

On a 30:00 clock: 

0-10mins

350m Ski

10 Jumping Lunges

8 Burpees 

 

10-20mins

5 Strict Pull-ups

10 Push-ups

12 Alternating Step Ups (24/20")

14 Anchored Sit-ups 

 

20-30mins

21/16 Cal Assault Bike

30m KB Front Rack Carry (2 x 53# KB)

15m Quadruped Crawl

-Complete ... don't remember the rounds or reps, just got this in at a consistent aerobic 80% effort ... overall fun/easier piece to get in, got a good sweat.