Today was a fairly long day.
AM Workout (0730)
5 Mile trail run ... intermittent stops ... ran through the 'endurance course' at TBS. We ran as a staff and went through all the safety checkpoints etc. Casual pace and didn't push it at all. Nice way to start the day and acclimate to the humidity here ... after this we walked a few klicks through the tree line prepping for training at a later day ... lots of time on our feet.
PM Workout (1600)
Between the NOLS trip to Utah and commissioning week/preparing for with training at TBS I haven't been lifting much... really happy to get this in and I'm going to try to sneak lifts in when I can over the next few weeks. Didn't bring any lifting gear at all... no wrists wraps, knee sleeves, or shoes, but going to get in what I can.
A.
Back Squat
3 sets x 6 reps @ 60% (275#)
60% of your one rep max back squat.
Back Squat
3 sets x 6 reps @ 60% (275#)
60% of your one rep max back squat.
-Complete ... in metcons with no belt/no knee sleeves
B.
Bench Press
3 sets x 3 reps @ 80% (225#)
85% of your one rep max bench press.
Bench Press
3 sets x 3 reps @ 80% (225#)
85% of your one rep max bench press.
-Complete
C.
Bench Press
1-2 sets x 6-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.
Bench Press
1-2 sets x 6-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.
-2x12 with 185#
D.
Flat Dumbbell Chest Flyes or Peck Deck
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
Flat Dumbbell Chest Flyes or Peck Deck
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-2x12 with 2x25# DB
E.
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.
-2x10, bodyweight ... haven't done a dip in a while! Didn't add weight
F.
Skull Crushers
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
Skull Crushers
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-2x12 with 70# EZ Bar
G.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.
-2x15 with 33.3# lbs, rope cable push-downs
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