A.
Deadlift
5 sets of 10
Rest 2:00-2:30
B.
Pendlay Row
6 sets of 12
Rest :90
-185#+
C.
Strict Pull-ups
4 sets of 10
Rest :60
D.
Lat Pull-Downs, Neutral Narrow Grip (or different grip)
4 sets of 10
Rest :60
-110#+
E.
Fat Bar Curls
6 sets of 12
Rest :90
-75# for ez bar last week
F.
Seated Hammer Curls
4 sets: 10 reps + 1 drop set on last set
Rest :60
I lowered down the volume/intensity on this workout... had a long day yesterday (left house at 0610, returned 2200, two cardio sessions) and didn't sleep well at all last night ... had 5 drinks between 5 pm and 8 pm and I did not feel great sleeping or most of today... Overall also definitely dealing with a good deal of work/life stress... but got in what I could and I am looking forward to feeling better tomorrow.
A.
Bench Press
5 sets of 10
Rest 2:00-2:30
-185# for 10,10,10,8,8 ... felt like ass
B.
Floor Press
4 sets of 8
Rest :90-2:00
-165#
C.
DB Flyes
4 sets of 10
Rest :60
-2x25#
D.
DB Skull Crushers
4 sets of 10-15
Rope Tricep Extensions
4 sets of 10-15
Rest :60
-2x25# SC, 45# extensions
E.
Cable Push-Downs
4 sets of 10-15
Bench Dips
4 sets x 10
Rest :60
-45# push-downs, BW dips
AM Workout (0730)
Movement to Contact: 2:07 (100 points)
Ammo Cans: 120 (100 points)
Manuever Under Fire: 2:15 w/ grenade hit = 2:10 (100 points)
This is my first 300 CFT (perfect score) ever, it didn't feel too bad overall... I think the biggest factor is that I carried a guy who weighed 190# today and typically I carry someone in the 200ish range, but thankfully there was a 190# guy there today. Overall not too taxing of a morning, enjoyed getting this in during good weather.
PM Workout (1500)
Easy 5 Mile Run
-Complete ... didn't get the time, just ran 5 casual and enjoyed myself. Really great weather in DC for November, it was about 75 degrees and sunny with a slight breeze ... great conditions.
Didn't feel particularly great today... this has been a long stressful week and it really caught up with me... I also tweaked my knee a few weeks ago and despite it not hurting at all, it was still tough to fully focus on a heavy back squat single given that was lingering on my mind.... coupled with the stress, today wasn't great, but got in what intensity I could.
A.
Back Squat
Heavy Single
-365#, 385#, 405#
B.
3 Sets of 12
Front Racked Reverse Lunges, alternating
Rest :90 - 2:00
-155#
C.
3 Sets of 20
BB Calf Raises
3 Sets of 12
Ring See-Saws
Rest :60
-155#
D.
On a 20:00 Clock:
AMRAP 10:
‘Strict Cindy’
5 Strict Pull-ups
10 Push-ups
15 Air Squats
straight into...
AMRAP 10:
Max Meters Bike Erg
-Cindy = 11 rds
-Bike = 4958m
