6/30/22

AM Workout (0900)

This morning was a solid session, nothing too taxing, but was some nice upper body training. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Upright Barbell Rows@40-60% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete

 

B.

Bench Press

5 sets x 5 reps @ 70% (200#) 

70% of your one rep max bench press.

-Complete

 

C.

Alternating Dumbbell Bench Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-2x75# DB for 3x12/arm 

 

D.

Seated Strict Press

3 sets x 5 reps @ 65-70% (135-145#)

65-70% of your one rep max strict press.

-135# across 

 

E.

Half Kneeling Single Arm Kettlebell Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-35# KB across for 3x15/arm

 

F.

Tricep Extensions

3 sets x 12-15 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.

-3x15 with 1 black band 

 

G.

Scott Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets.

-2x12 with 2x15# DB 

PM Workout (1630)

Hit the class workout in the afternoon, had a good time. 

A.

Deadlift 

Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight

Set 1: 10 reps

Set 2: 8 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 1 rep @ 85% (455#)

-135# x10, 225# x 8, 315# x 5, 405# x 3, 455# x1 

B.

Metcon (AMRAP - Rounds and Reps)

16 min AMRAP

200m Run

10 Box Jump Overs (24/20)

4 Power Cleans (185/125)

-8 Rounds + 75m run ... fun aerobic conditioning, felt solid throughout this.