8/15/22

AM Workout (0545)

A.

Snatch 
12 Minutes for a Heavy Single

-Warm-up and then singles went 195#, 205#, 215#, 225# ... this is the most I've snatched in a very long time ... all reps felt comfortable. All time (pre-pandemic) 1 RM is 255# ... working up to nearly 90% after a long time away from olympic lifting felt good. Looking forward to more of this in the near future. 

B.

10 RFT:

10 DB Bench Press (2x50#)

10 Toes-to-Bar

-11:50 ... this was much harder than I thought it would, particularly the bench press ... very light weight, but those reps accumulated quickly. Overall fun/different training, left me fairly taxed. I had to break up the reps a lot on the back half. 

PM Workout (1630)

Had an okay afternoon session... my pressing didn't feel great, but I should have expected this after 100 reps of DB bench press at high intensity this AM... still got everything and felt okay, but not great. 

A. 

Bench Press Prep

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

Face Pulls @ 40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete

 

B. 

Bench Press

4 sets x 5 reps @ 75% (215#) 

75% of your one rep max bench press.

-Complete

 

C.

Bench Press

3 sets x 8-10 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-185# across, 10,8,8 

 

D.

Close Grip Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all 3 sets.

-135# across for 3x10

 

E.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

Dumbbell Side Raises

3 sets x 8-10 reps

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

-2x25# for the rock-n-rolls, 2x15# for the SR

 

F.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

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

Durante Core x 3 sets 

-2x15# for the BOSR