7/13/22

Had a solid workout this morning ... hit the class workout (part A) and then immediately got in my benching workout afterward given the chiller nature of the class workout. Solid start to the day, felt good throughout. 

A.
Metcon (Time)
"Partner Tommy V"
42 Thrusters (115/80) 
12 Rope Climbs (15') 
30 Thrusters 
9 Rope Climbs 
9 Thrusters 
6 Rope Climbs 

-14:11 ... this was fun ... wasn't too taxing given it was a partner version of this ... this was enjoyable movement and restorative in nature. 

 

B.

Bench Press

5 sets x 5 reps

Try to add 5 or 10lbs 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.

-210# across (5# over last week) 

 

C.

Strict Press

3 sets x 5 reps

Add either 0, 5 or 10lbs to what you did last time this set rep scheme was in the program (depending on how you feel).

-145# across (5# over last week) 

 

D.

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 in all 3 sets. 12-15 reps per arm.

-2x60# DB for 3x15/arm 

 

E.

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 per arm.

-40# for 3x12/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 green band 

 

G.

Paloff 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.

-3x12/side with 1 green band