7/15/22

AM Workout (0545)

Had a decent session this morning ... class was fun and then added in some GHD sit-ups afterward. 

A. 

Metcon (Time)
For time:
75 Power Cleans (155/105#)* 
*Every 2 minutes complete 12 Toes to Bar 

*Begin workout with Toes to Bar

-11:06 ... this was much more difficult than I thought it would be ... this was very grip intensive 

B.

4 Super-Sets:

Weighted hip thrusts 4 x 10

Seated Unsupported Arnold Press 4 x 10

Rest 1-2 minutes between sets 

-155# across on the hip thrusts and 2x40# DB for the Arnold press 

C.

4 Sets:

20 GHD Sit-ups

Rest 1:1 

-Complete ... this ended up being about :55-:60 seconds a round 

PM Workout (1700)

Had an alright PM session... didn't feel particularly great, but got everything in and got a solid pump. 

A.

Bench Press Prep

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

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

-Complete

B.

Bench Press

4 sets x 3 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.

-240# across (5# over last week) 

 

C.

Seated Behind the Neck Snatch Grip Strict Press

3 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. If you are unable to do push press due to a lower body injury, substitute with strict press or seated strict press.

-105# across (same weight as last week... these felt like complete ass today) 

 

D.

Scott Press 

3 sets x 15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2x15# DB 

E.

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2x15# DB 

F.

2 Drop Sets of:

10.10.10 

Overhead Tricep Extensions (50#, 35#, 25#)

Rest :90 

-Complete

G.

2 Drop Sets of:

10.10.10 

Seated Hammer Curls (2x50#, 35#, 25#) 

Rest :90 

-Complete