11/08/22

AM Workout (0545) 

A.

21-15-9
Calorie Assault Bike
Hang Power Cleans (135/95)

-Rest 1:1-

21-15-9
Calorie Assault Bike
15-9-3
Hang Power Cleans (185/125)

-Result = 

3:55 ... unbroken 

4:33 ... 8/4/3 ... 5/4 ... unbroken ... both of these were really fun sprints, got a ton of intensity out of this and felt fit. Really fun interval training 

B.

3 Sets of:

Front Rack Box Step-ups x 14 reps (7 each leg) 

Rest as needed 

-45# to 20" Box ... went a bit lighter on these this week, my legs were thrashed from part A. 

PM Workout (1400)

Had an okay PM session... tried to bench but it wasn't productive on my shoulder... had some pretty bad pain at the bottom of bench reps... everything else was a solid arm pump. 

A.
V-Ups - 3 sets of 15 reps 
Reverse Bench Crunch 3 sets of 10 reps 
Side Plank 3 sets of 30 seconds/side
Minimal Rest 

-Complete

B.
Paloff Press 3 sets of 10 reps/side 
Rollouts 3 sets of 10 reps 

Plank 3 sets of 60 seconds 

-Complete

C.

Double Arm Dumbbell Curls 3 sets of 15 reps 
Rest for 30 seconds 
Double Arm DB Tricep Kickbacks 3 sets of 15 reps 
Rest for 90 seconds 

-2x25# for the curls, 2x10# for the kickbacks 

D.
EZ Bar Reverse Grip Spider Curl 3 sets of 15 reps 
Rest for 30 seconds 
EZ Bar Incline Close Grip Skull Crushers 3 sets of 15 reps 
Rest for 90 seconds 

-45# for both movements 

E.
Hammer Curl 10 sets of 10 reps 
Rest for 30 seconds 

-2x25#

F.
Rope Pushdowns 10 sets of 10 reps
Rest for 30 seconds 

-45#