05/09/22

Today was a solid session ... got a nice pump and did some fun aerobic conditioning. Felt good on everything, had a good time. 

A.
Close Grip Bench Press - 30X0 Tempo 
Set 1
10 reps
@ 60% of Bench Press max (170#)
Set 2
8 reps
@ 65% of Bench Press max (185#)
Set 3
6 reps
@ 70% of Bench Press max (200#) 

Band Pull Aparts 3 sets of 12 reps - 3010 (1 red band) 

-Complete ... only got 5 reps at 200#... tempo was brutal

B.
Barbell Row 3 - 3010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Half Kneeling Single Arm DB Overhead Press  - 3010

Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-Complete, went 135# / 35# on the first two sets ... then 155# / 50# on the last set

C.
DB Incline Bench Press - 3010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

 Lat Pulldown - 3010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Lateral Raise 3 - 3010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Triangle Pushups 3 sets of AMRAP until failure - 3010

Rest for 90 seconds

-Complete, 75#s for the bench press ... 115#, 2x10# for the pull-downs and side raises ... push-ups were 9,7,7

D.

Every 2 for 20 (10 sets):  

6 Strict Pull-ups, 12 Push-ups, 18 Cal Row 

-Complete, fun/aerobic full body conditioning