05/08/23

AM Workout (0545)

Jumped into the class workout this morning ... it was nice to be back at the CF gym ... I had been doing a martial arts course the last month starting at 0530 each day. It was much nicer to start my day with 

A.

Every Minute 16:00

Even Minutes:

3 Wall-Walks + 10 V-ups

Odd Minutes:

16 Jumping Split Lunges + 10 Alternating Single Leg V-ups 

-Complete ... surprisingly challenging ... overall fun WW/core training. 

Rest 5-10 minuets then… 

B.

EMOM 10:
2 Rope Climbs (15')

-Complete

PM Workout (1430)

Had a great workout in the afternoon ... looked really simple on paper, but left me with an amazing pump. Really fun time in the gym, left the gym feeling great and happy. 

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.

Bench Press 

5 sets of 6 reps @ – RPE 8/10
*Rest 2:00-2:30 b/t sets

-Complete, across at 210#

B.

4 Sets:
6 Incline DB Bench Press- RPE 8
12 Pushups - RPE 7
25 Incline DB Chest Flys - RPE 5
-rest 2:00-3:00 b/t sets-

-2x75# for the Incline DB BP ... 2x10# for the flys ... tough. 

C.

Incline DB Hammer Curls 

EZ Bar Incline Skull Crushers

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB for the curls ... 75# for the skull crushers 

D.

EZ Bar Curls 

Single Arm Banded Tricep Extension 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-75# for the curls ... 1 red band for the extensions