9/20/22

AM Workout (0545)

Hit the class this morning... wasn't too excited to get this in looking at it on paper, but I am glad I did ... it was solid cardio and a fun way to start the day. Not too taxing and always good to work on wall-walks.

A.

On a running Clock:

AMRAP 3:

8/6 Cal Assault Bike

20 Double-Unders

2 Wall-Walks 

Rest 2:00

AMRAP 6

16/12 Cal Assault Bike

40 Double-Unders

4 Wall-Walks 

Rest 2:00 

AMRAP 3:

20/16 Cal Assault Bike

60 Double-Unders

6 Wall-Walks 

-Result = 

3 Rounds

2 Rounds + 40 Double-Unders

2 Rounds + 60 Double-Unders 

PM Workout (1130)

Snuck in an extra workout over lunch... felt great and got a massive pump. 

A.

Deadlift
4x4 @ 415#
2x2 @ 470#
1x8+ @415#

-Complete, 10 reps at 415# 

B.

Pull Ups

3 sets x 10-15 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.

-Went every 2 for 6 minutes for 3x10... tough. 

C.

Supinated Grip Pull-ups

3 sets x 10-15 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.

-Went every 2 for 6 minutes for 3x10... also very tough. 

D.

Seated Dumbbell Curls

3 sets x 15 reps

15 reps per arm. Come as close to failure as possible with out actually failing, at the given rep range.

Tricep Extensions

3 sets x 12 reps 

Aim to reach failure, at 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.

-Complete, used 2x25# DB for the curls and 75# DB for the overhead tricep extensions 

E.

DB Tricep Kick-Backs 

3 Sets x 15 reps 

Barbell Curls 

3 Sets x 10 Reps 

-2x15# for the kick backs and 75# BB for the curls