A)
B)
Bike 2500m @ 85% Aerobic Pace: rest walk 2:30 x 5 Sets
• The aim this week is to match the same pace as last week with one
additional set.
-Kept the RPM at 60-65 ... averaged about a 63 RPM, all intervals between 3:55 - 4:00 ... overall lungs felt good on this, maybe could have pushed a bit harder, but at least I was very consistent.
A.
Bench Press Prep
1-2 sets x 10-15 reps @ 50-75%
Perform DB Rows@50-75% intensity for 1-2 sets of 10-15 reps per side.
-Complete
B.
Bench Press
3 sets x 3 reps
-225#, 235#, 240#
C.
Incline Bench Press
3 sets x 3 reps
-205#, 210#, 215#
D.
Alternating Incline Dumbbell Bench Press
3 sets x 8-10 reps
Alternating arms each rep. The goal is to reach near failure without actually failing within the given rep range in all 3 sets.
-2 x 75# across for 3 x 20 (10 each arm)
E.
Half Kneeling Single Arm Kettlebell Press
3 sets x 8-10 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 8-10 reps per arm.
-53# KB for 3 x 20 (10 each arm)
F.
3 Super-Sets:
Strict Dips (1 second hold at bottom)
3 sets x 8-10 reps
Tricep Extensions
3 sets x 8-10 reps
Aim to reach failure, within the given rep range.
-Went 10, 8, 8 (5/3 on the sets of 8) and 2 x 15# for 3 x 10... the pause at the bottom of the dips was brutal.
G.
3 Super-Sets:
Land-Mine Twists
3 sets x 20 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets.
Banded Tricep Push-Downs
3 sets x 20 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets.
-Complete across with 70# on the twists and 1 black band for the push-downs
No comments:
Post a Comment