04/17/23

AM Workout (0630)

A.
3 Mile Easy Run

-25:48 ... took this very easy, moved through this at a very easy RPE. 
 

PM Workout (1000)

Didn't feel great today... HSPU felt terrible... have had a ton of life stress lately and it has accumulated recently... hoping to feel better as the week goes on. Kept the weights light, rest intervals short and got a massive pump. 

Warm-up 

2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

-Complete

A.

For time:

30 Kipping HSPU

Rest as need then… 

EMOM 10:

4 Strict HSPU 

-Complete ... this was horrible ... kipping took almost 3 minutes ... went 15/5/5/5 ... just felt awful and had no go... took about twice as long as usual for 30 reps ... regarding the strict, I got through the EMOM, barely finishing during the 10th minute. 

B.

4 Super-Sets:

Seated Arnold Press 

Strict Supinated Grip Pull-ups (unweighted) 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x25# DB

D.

4 Super-Sets:

Dips (unweighted) 

Standing Alt DB Curls 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x25# DB 

E.

4 Super-Sets:

Ring Curls 

Single Arm Standing Tricep DB French Press 

DB Side Lateral Raise

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 15# DB for the French presses and 2x10# for the lateral raises