2/23/21

AM Workout (0630) 

Today was a solid workout... looked simple on paper, but was really taxing and difficult. Got a lot of intensity out of today, was a good time. 

A. 
Close Grip Bench Press
5 sets x 8 reps @ 73% (200#) 
73% of your one rep max bench press.

-Complete 
 
B.
Spoto Press
1 set x 5 reps
Work up to a 5 rep max. 3" off of your chest.

-185#, 205#, 220# ... this felt much better than the last time we did this, fun exercise. 
 
C.
Flat Dumbbell Press - Elbows In
4 sets x 12 reps
Aim to reach failure at the given rep range.

-2x75# DB for 3x12 and then only got 11 reps on the last set... went to complete failure 
 
D.
Strict Ring Dips
5 sets x max reps
Body weight.

-Did a set every 2 minutes for 10... went 15,10,10,8,8 ... tough 
 
E.
Seated Strict Press
3 sets x 10 reps

-115# across... went 10,9,9 ... the most difficult strict pressing I've probably ever done... had nothing left in my shoulders/triceps 

 
F.
Weighted Pullups
4 sets x 6-8 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 6-8 reps.

-4x6 with 35# ... was nice to pull after pushing so much, but was still a challenge. 

PM Workout (1500)

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, 2 sets 

A.

On a 21:00 clock: 

AMRAP 10, at a consistent 80% aerobic pace: 

800m Assault Bike

20 Mixed KB Rack Overhead Steps (10/arm - 2x53# KB) 

12 Burpees 

20 Single-Arm DB Row (on paralette - 10/arm - 35# DB) 

Rest 1 minute

AMRAP 10, at a consistent 80% aerobic pace: 

300m Ski

:15 Star Plank L

:15 Star Plank R 

10 Lateral Box Step-Overs (20”) 

10 Ring Push-ups 

-Complete ... don't remember the rounds, just went through this consistently, was a good sweat .

B.

ROMWOD

-Complete