Got in a upper body pressing bodybuilding workout ... very enjoyable session, got in some good mobility work before the warm-up and got a huge pump.
Warm-up
Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)
Warm-up
Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)
-Complete
A.
Strict HSPU
3 Max Sets
Rest 2:00
A.
Strict HSPU
3 Max Sets
Rest 2:00
after the last set, perform 1 set of max strict pull-ups with 35#
-14,8,8 ... hit 10# weighted pull-ups ... this went WAY better than last week ... felt stronger here ... last week went 8,9,7 on these.
B.
Close Grip Bench Press
3 sets of 10 reps @ – RPE 5/10 (This is a deload week. Focus on form and hitting full range of motion)
*Rest 2:00-2:30 b/t sets
B.
Close Grip Bench Press
3 sets of 10 reps @ – RPE 5/10 (This is a deload week. Focus on form and hitting full range of motion)
*Rest 2:00-2:30 b/t sets
-165# across
C.
1:1:2 Incline DB Bench Press
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
1:1:2 Incline DB Bench Press
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
-2x35# DB across
D.
Dips
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
D.
Dips
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
-Complete, unweighted
E.
Bent Over Banded Tri Extension
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
E.
Bent Over Banded Tri Extension
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
-Complete, 1 red band
F.
Single Arm DB Kick-Back
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
F.
Single Arm DB Kick-Back
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
-Complete, 10# DB
PM Workout (1500)
A.
Snatch Triples (10-12 sets total)
*Build up to 70% doing triples all the way up. All reps should be from a dead stop.
*After 70%, do anywhere from 5-8 more sets making small incremental jumps up to a “heavy triple for the day”.
PM Workout (1500)
A.
Snatch Triples (10-12 sets total)
*Build up to 70% doing triples all the way up. All reps should be from a dead stop.
*After 70%, do anywhere from 5-8 more sets making small incremental jumps up to a “heavy triple for the day”.
*Jumps should be 5-10# increments only. These small jumps are so you can accumulate some volume as well as find an accurate triple max weight for today.
B.
Snatch Deadlifts
5 x 2 reps
*Building up in weight each set to a heavy double for the day. Start your first set at 100% of your 1RM Snatch Weight. Use Straps.
*You should be able to do each set of 3 reps under 30-40 seconds maximum.
*You should do a total of around 10-12 sets overall through this session.
-Complete, triples went:
95#, 115#, 135#, 145#, 155#, 165#, 175#, 185#, 195#, 205#
B.
Snatch Deadlifts
5 x 2 reps
*Building up in weight each set to a heavy double for the day. Start your first set at 100% of your 1RM Snatch Weight. Use Straps.
-255#, 275#, 295#, 315#, 335#
C.
C.
EMOM 10:
5 Toes-to-Bar + 25' HSW
-Complete ... missed one of the HSW, I think it was the fifth set, I lost my balance half way through and just called it ... going to continue EMOM HSW progressions on these snatch days. Fun training, but difficult for me.
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