AM Workout (TBD)
TBD CF Class
PM Workout (TBD)
A.
Flat Bench Fly
4 Sets: 8-10 reps
Rest 1-2 minutes
B.
Hammer Strength Incline Press
3 Sets: 8-10 reps
Rest 1-2 minutes
C.
Hammer Strength Low Press
3 Sets: 8-10 reps
Rest 1-2 minutes
D.
Machine Bench Press (can sub regular bench or DB Bench)
7 Sets: 8-12 reps
Rest :45
E.
Leg Press Calf Raise
4 sets: 15-20 reps
Rest 1-2 minutes
F.
Standing Calf Raise
7 Sets: 8-12 reps
Rest :45
AM Workout (0625)
5 Mile Easy Run
-Complete ... ran a similar route as last week, but ran slightly slower, about 2 minutes overall ... averaged around a 9:30 pace ... legs a little tired from the last few days of workouts, just went off of feel and took it nice and easy.
PM Workout (1530)
Had a super solid shoulder / biceps session this afternoon... felt decently strong and got a super solid pump.
A.
Seated DB Press
4 Sets: 10-12 reps
Rest 1-2 minutes
-50s,60s,70,70 ... first two sets x10, second two sets at 8s
B.
Seated Lateral Raise
4 Sets: 8-10 reps
Rest 1-2 minutes
-2x20#
C.
Standing Lateral Raise
3 Sets: 8-10 reps
Rest 1-2 minutes
-2x20#
D.
Spider Bench Front Raise
7 Sets: 8-12 reps
Rest :45
-2x15#
E.
Straight Bar Spider Curls
7 Sets: 10-12 reps
Rest :45
-60#
F.
Machine Preacher Curls
3 Sets: 8-10 reps
Rest 1-2 minutes
-80#
G.
Incline DB Curls
3 Sets: 8-10 reps
Rest 1-2 minutes
-2x25#
H.
Standing EZ Bar Curls
7 Sets: 10-12 reps
Rest :45
-50# for 7x12 ... should have gone heavier!
AM Workout (0615)
Jumped into the CF class today… legs/quads were already a little beat up from yesterday’s snatch and clean and jerk… but once I got warm I felt solid throughout this workout … sqautting felt decent and metcon felt really good.
A.
Every 3 for 15 (5 sets) of:
Back Squat x 3 reps @ 75-80%
-Went 315#, 315#, 335#, 335#, 365#
B.
AMRAP 12:
9 Box Jumps, step down (24/20”)
12 Toes-to-Bar
15 Wall-Balls (20/14#)
-7 Rds + 3 Box Jumps … went unbroken on all movements, felt consistent here and got a lot of good intensity out of this.
PM Workout (1500)
Had an overall decent lower body workout this afternoon... still cut the overall volume down, but got a lot of good reps / pump out of this.
A.
DB Lunges
4 Sets: 10-12 reps
Rest 1-2 minutes
-4x10 with 2x35#
B.
Leg Press
3 Sets: 8-10 reps
Rest 1-2 minutes
-270#, 3x10
D.
Leg Extensions
7 Sets: 15-20 reps
Rest :45
-160# for 7x15
E.
Hack Squats
3 Sets: 10-12 reps
Rest 1-2 minutes
-180#
F.
Lying Leg Curls
3 Sets: 8-12 reps
Rest 1-2 minutes
-125#
G.
Every 4 for 12 (3 sets) of:
GHD Sit-ups
4 x 15-20
Med Ball Twist (25#)
4 x 15-20
V-ups
4 x 15-20
-Complete ... 15 across on all movements ... was tough.
AM Workout (0545)
Today was a solid workout ... got in my olympic lifts (A and B) and then did the class (C and D) ... felt decent throughout despite a long weekend of parenting... overall enjoyed getting this in, great way to start my week.
A.
EMOM 15: Clean and Jerk - Heavy Single; 15 reps above 60%
-Complete, from 185# to 280# ... felt solid throughout
B.
EMOM 15: Snatch - Heavy Single; 15 reps above 60%
-Complete, from 135# to 210# ... felt okay... definitely not as great as on the C+J, but no misses.
C.
Every 2 for 10 (5 sets) of:
Bench Press
10-8-6-4-2
-205# x 10, 225# x 8, 245# x6, 260# x4, 275# x2 ... felt really good here, got all these with confidence ... there were %s, but just went off feel.
D.
Every 5 for 25 (5 sets) of:
500m Run at 8-9 RPE*
*Zone 2 / Easy Assault Bike in remaining time
-Complete ... didn't get the exact times, 500s were at about 1:50-2:00 each time ... solid cardio/sweat.
PM Workout (1530)
Today was a super solid back/tricep workout ... got a very solid pump out of this.
A.
Overhand Pull-Downs
3 Sets: 10-12 reps
Rest 1-2 minutes
-160#
B.
V-Bar Pull-Downs
3 Sets: 8-10 reps
Rest 1-2 minutes
-160#
C.
Overhand Grip BB Row
3 Sets: 8-10 reps
Rest 1-2 minutes
-185#
D.
V-Bar Cable Row
3 Sets: 10-12 reps
Rest 1-2 minutes
-160#
E.
Straight Arm Pull Down
7 Sets: 8-12 reps
Rest :45
-60#
F.
Rope Push-Downs
3 Sets: 10-12 reps
Rest 1-2 minutes
-50#
G.
Close Grip Bench Press
3 Sets: 10-12 reps
Rest 1-2 minutes
-165#
H.
Weighted Dips
3 Sets: 8-10 reps
Rest 1-2 minutes
-BW
I.
Overhead Cable Extensions
7 Sets: 8-12 reps
Rest :45
-52.5#
