7/19/22

Hit the class workout and then my powerlifting accessory work afterward ... had a great time in the gym today. 

A.

'Nancy' 

5 RFT: 
400m Run
15 Overhead Squats (95/65#)

-12:24 ... overall felt pretty decent on this ... unbroken squats, tried to maintain the intensity on the runs, but I definitely got slower on the back half. Overall really fun workout, happy I wasn't too slow ... all-time PR from 2016 is 11:55 ... given this was on a different course it is difficult to compare, but I was overall happy with my time/effort on this. 

B.

Strict Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-3x12, unweighted 

C.

Supinated Grip Strict Pull-ups

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. Add weight if it's too easy, break up the sets if it's too difficult.

-3x8... was smoked by the time I got here 

D.

Lat Pull-Downs

3 sets x 15  reps

the goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat-Pull Down machine do 3 extra sets of rack chins.

-Straight arm, 1 black band 

 

E.

Dumbbell Curls

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x15 with 2x30# DB 

F.

Dumbbell Front Raises

3 sets x 20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x15 with 2x10# DB

 

G.

Shoulder "Y"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "Y"s

-Complete, 7.5# DBs 

 

H.

Shoulder "T"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-Complete, 7.5# DBs