A.
Front Squat
10-8-6-4-2-1
Build up over the following rep scheme to a heavy single
B.
On a 24:00 Clock:
AMRAP 4:
DB Burpee Box Step-Overs (2x50/35# DB over 20” Box)
Rest 2 minutes then…
AMRAP 4:
Calories Bike Erg
Rest 2 miuntes then…
AMRAP 4:
Manmakers (push-up on DBs, row R, row L, DB squat clean thruster) w/ 2x35/25# DB
rest 2 minutes then…
AMRAP 4:
Calories Bike Erg
C.
Every 2 for 10 (5 sets) of:
'Durante Core'
Complete Rest ... was going to do a leg workout today, but my son was up at 5 am (when I planned to get a workout in) and so I shifted the workout to tomorrow.
Today was a solid shoulder / upper body pump... got some good intensity out of this.
A.
Strict Press
4x10
*Rest 2:00-2:30 b/t sets
-145# for 10,9,8,7... rough.
B.
Seated DB Shoulder Press
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x50#
C.
DB Y Raise
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x10#
D.
Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
-Complete
E.
5 sets:
10 Deficit Push-ups (Hands and Feet on 45#s)
10 Pull-ups
*Rest 1:00-1:30 b/t sets
-Complete, BW
F.
Dips
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-Complete, BW
G.
Barbell 21s
4 sets: 21 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-45#
H.
GHD Sit-ups
3 sets: 20 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-Complete
Easy ~3 Mile Run
-Complete, untimed ... ran very slow, was just feeling out my achilles as it hasn't hurt for a few weeks. It was a bit sore in the eveninng after this, but didn't feel too bad the next day. Overall it is definintely getting bettter.
AM Workout (0520)
A.
Row 10k
-Complete ... this took about 43 minutes flat ... was rowing closer to a 41-ish pace for a lot of this, but my 2 year old woke up early and was messing me with throughout this ... slowed my time down a bit, but I still got a great cardio session / sweat out of this ... nice way to start my day.
PM Workout (1430)
Today was a solid back/bicep workout, got a solid pump.
A.
Deadlift
4 sets: 10 reps - RPE 7
*Rest 2:00-2:30 b/t sets
-315#, 405#, 425#, 425#
B.
Weighted Strict Pull-up
Work up to a 1 RM
then…
1 ME Set of BW Pull-ups
-Up to around 90# and the 21 BW
C.
Cable Rows
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-80#, 90#, 90#, 90#
D.
Lat Pull-Downs
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-75#, 75#, 75#, 65#
E.
DB Spider Curls
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x20#
F.
EZ Barbell Curls
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-70#
G.
GHD Sit-ups
3 sets: 20 reps
*Rest 1:00-1:30 b/t sets
-Complete
I was a bit tired and not feelingn great going into this workout... my son is sick and woke up throughout the night and I was up with him from 0440 onward until I left for work around 0700... overall a rough start to my work-week... but tried to get what intensity I could and I got a solid chest/tricep pump from this.
A.
Bench Press
4 sets: 10 reps - RPE 7
*Rest 2:00-2:30 b/t sets
-215# for 10,10,10,9
B.
Incline Bench Press
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-135# across
C.
DB Bench Press
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x60#
D.
Hex Press
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x40#
E.
Peck Deck Machine
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-100#, 100#, 115#, 115#
F.
DB Skull Crushers
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x35# DB
G.
Seated DB Overhead Extension
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-65#
