AM Workout (0615)
A.
Every 2 for 6 (3 sets of):
3 Power Jerks @ 70% (205#)
at the 6:00 mark…
Every 3 for 9 (3 sets of):
10-12 Power Jerks @ 45-55% (135-165#)
-Did the triples at 185#, 195#, 205# and then did 145#, 155#, 155# for the sets of 12
B.
10-8-6-4-2-4-6-8-10
DB Bench Press (70/50s#)
Strict Pull-ups
-9:57 ... unbroken presses except the last set of 10 ... broke up the pull-ups a bit, usually into 2 or 3 sets
PM Workout (1500)
A.
Bench Press
6 sets: 5 reps @ RPE 7-8
-rest 2:00-3:00 b/t sets-
225# across
B.
Pause Bench Press
3 sets: 8 eps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
-185# for 8,8,6
C.
3 sets
10 Barbell Skull Crushers @ RPE 8/10
10 Inverse Skull Crushers
-rest 1:30-2:00 b/t sets-
-Complete, 95# SC
D.
Single-Arm Standing DB French Press
3 sets: 20 reps (each side) @ RPE 8/10
-rest 1:00-1:30 b/t sets-
-15# DB across
E.
Double D Rope Push-Downs
3 sets: 20 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
-30# across
F.
Every 2 for 8 (4 sets) of:
‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
-Complete
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