5/3/21

 AM Workout (0600)

Warmup: 

Yoga Push Up x 10

Prone Snow Angels x 10

Scapular Pull Ups x 10

x 2-3 Sets

-Complete

 

A1) Standing Landmine Press: 2011; 8-10/arm; rest 30sec x 3

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

A3) Dumbbell Elbowing Row: 20X1; 6-9/arm; rest 90sec x 3

-95# for 3x10/arm on the presses ... :50 with a 35# plate for the planks ... 50# for 3x8/arm on the rows

 

B1) Strict Ring Pull Up: 21X1; 6-8 reps; rest 30sec x 3

B2) Strict Handstand Push-up: 21X1; 6-8 reps; rest 90sec x 3

-6 reps for all 3 sets on both exercises... big pump on this 

 

C1) Single Arm Dumbbell Bench Press : 30X0; 7-9/arm; rest 60sec x 3

C2) Mixed KB Rack Overhead Marches: 25 steps/arm; rest 60sec x 3

-75# for 3x7/arm ... 2x35# KB for the marches 

 

D)

10 Sets of: 

Ski 250m

Bike 10 Cals

30 sec L sit 

rest walk 1min

• Scale L-Sits Back to Tuck L-sit or Hollow Hold

-Complete ... scaled back to hollow holds ... just was not in the mood to touch the parallettes today... got all the sets unbroken, but still got a lot of intensity/challenge out of this. Good stuff, took about 35 minutes total. 

PM Workout (1800)

A.

Bench Press 

Doug

1 @	130	x 10
1 @	190	x 5
1 @	220	x 3
1 @	245	x 2
4 @	270	x 1

Alex

1 @	90	x 10
1 @	130	x 5
1 @	150	x 3
1 @	170	x 2
4 @	185	x 1

-Complete ... with a few misses... need small spots on my first two singles at 270#... dropped it down to 265# to get more quality reps ... not a great bench day.

B.

Pause Bench Press

3 sets x 6-8 reps (used 185# last week)

Strict Pull-ups

3 sets x 15-18 reps 

-Complete, 195# and 3x18 ... feel good on pull-ups.