6/25/21

AM Workout (1100)

Had a decent pressing session this morning, nothing too crazy, but enjoyed myself in the gym. 

A.

Bench Press Prep
1-2 sets x 10-15 reps @ 50-75%
Perform Upright Rows @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete, 45# bar
 
B.
Bench Press
3 sets x 5 reps @ 80%+ (225#)+
80% of your one rep max bench press.

-3x5 with 225# ... got all these reps comfortably 
 
C.
Strict Press
3 sets x 4 reps @ ~70-75%+ (135-145#)+ 

-135#, 145#, 155# ... haven't done this exercise in a while... felt generally shaky. 
 
D.
Half Kneeling Single Arm Kettlebell Press
3 sets x 12-15 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 12-15 reps per arm.

-35# KB for 3x12/arm 
 
E.
Tricep Extensions
3 sets x 10-15 reps
Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x10 with 44# - cable rope push-downs

F.

Push-ups 

3x20

Rest exactly 2:00 

-2 sets unbroken, last set 15/5 ... rough after parts A-E
 
G. 

Strict Toes-to-Rings

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.

-3x8... rough... haven't done these in a long time and the rings were from extremely long cables (50+ feet) and gave a ton of slack... tough exercise/fun finisher. 

PM Workout (1930) 

~5 Mile Easy Run

-41 minutes total running time ... ran on a gravel road through a forested area in Quantico. Invited my platoon to come out and about 10 people showed up. Had a really good time running on a warm summer evening as the sun set. Great stuff, great way to end the week/this training.