7/07/22

AM Workout (0545)

A.

Every 2 for 8 (4 sets) of: 

Strict Handstand Push-ups x max reps

-10,10,8,6 ... that two minutes went by fast ... was trying to get 10 across, but didn't happen 

B.

Metcon (Time)

Teams of 2

60/48 Calorie Assault bike

-into-

2 rounds:

30 Synchro Push-ups

100 ft Sandbag Front Hold Carry (each) (150/100)

30 Synchro Air Squats

100 ft Sandbag Front Hold Carry (each) (150/100)

15 Synchro Burpees to Plate

100 ft Sandbag Front Hold Carry (each) (150/100)

-into-

60/48 Calorie Assault bike

-17:06 ... fun/easier cardio ... not too taxing, was fun to do sand bag carries as these are not something I typically incorporate into my workouts. 

PM Workout (1700)

A.

Bench Press Prep

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

Perform Pendlay Rows @ 40-60% intensity for 1-2 sets of 10-15 reps.

-Complete

 

B.

Bench Press

5 sets x 5 reps

Try to add 5 or 10lbs (for at least 1 of the 5 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Across at 205# (5# over last week) 

 

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.

Strict Press

3 sets x 5 reps

Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-140# (5# over last week) 

 

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 for 3x12/arm

 

F.

Tricep Kick-Backs

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.

One Arm Farmer Carry

3 sets x 20 reps

30 steps per arm = 1 set. The goal is to get as close to grip failure as possible while still completing the total reps in one set.

-2x15# for the kick-backs and 72# KB for the carries