AM Workout (0615)
Solid class workout this AM ... wasn't too taxing, but got some good intensity out of it.
A.
EMOM 10:
2 Sumo Deadlifts @ 60-65% (335-355#)
-335# across
B.
AMRAP 9:
1 Squat Clean (165/115#)
1 Bar Facing Burpee
2 Squat Clean (165/115#)
4 Bar Facing Burpee
3 Squat Clean (165/115#)
6 Bar Facing Burpee…
etc. adding 1 rep to cleans and 2 reps to burpees each round
-Rd of 14 Burpees + 2 squats cleans (into round of 8 squat cleans) ... consistent movement here ... all singles on SC
PM Workout (1500)
Today was a solid workout, enjoyed getting this in and felt strong throughout.
A.
Back Squat
3 sets x 6 reps (315 last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).
-325# across (10# over last week)
B.
Bench Press
3 sets x 3 reps (240 last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).
-245# across (5# over last week)
C.
Incline Bench Press
1-2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-2x12 with 145#
D.
Incline Dumbbell Chest Flyes or Cable Crossovers
2-3 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-3x10 with 2x20#
E.
Weighted Dips
2-3 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.
-3x12, BW
F.
Close Grip Bench Press
2-3 sets x 6-12 reps
Aim to reach failure within the given rep range.
-185# for 2x8
G.
Tricep Extensions
2-3 sets x 10-15 reps (cable push-downs with 72.5# last week)
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.
-3x15 with 80#
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