7/15/24

AM Workout (0545) 

Today was a solid workout... got a massive upper body pump and felt really good on the core work. Overall enjoyed geting this in. 

A.

Bench Press

5x5 @ 75% (230#)

*Rest 2:00-2:30 b/t sets

-Complete

B.

Incline Bench Press 

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

-135# 

C.

Incline DB Bench Press 

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

-2x35#

D.

Push-ups

4 sets: 12 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-BW ... supposed to be diamond push-ups... but I scaled back to regular. 

E.

Banded Flyes - High to Low

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

-25# crossover symmetry bands 

F.

Seated DB French Press 

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

-50# DB

G.

DB Skull Crusher 

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

-2x25# DB

H.

Every 2 for 20 (10 sets) of:

‘Durante Core’ x 11 reps 

-Complete ... did 11 reps of each movement... wasn't too bad, felt fit. 

PM Workout (1215)

Jumped into a CF class, had a great time, got a good workout out of this. It was fun to do a longer warm-up and skill work and I got a great aerobic/muscluar endurance workout out of part B. Fun stuff, nice sweat. 

A.
Every 2 for 10 (5 sets) of:

10 Pistols (alternating) 

-Complete ... haven't trained these in over a year... but felt easy and still have the mobility for these. 

B.

AMRAP 15:

5 Bar Muscle-ups 

10 DB Bench Press (2x50/35#)

20 Air Squats

-9 Rds + 5 Bar Muscle-ups ... unbroken bar muscle-ups... they felt very easy ... DB bench had to break up into sets of 6/4 pretty early on, but stayed consistent throughout this and got a great workout. Solid CF conditioning.