4/09/26

AM Workout (0615)

A.

For Time:

100/80 Cal Row

1000m Run

100/80 Cal Ski

1000m Run

100/80 Cal Bike Erg

-23:47 ... really fun aerobic piece, tried to push the pace and enjoyed getting this in. 

B.

Weighted Plank – 3x1min (45# plate)

Russian Twist – 3x20 each (30# ball) 

Strict Toes to Bar – 3x10

-Complete ... toes-to-bar went 8,7,7 ... rough. 

PM Workout (TBD)

A.

3x15-20 CG Bench Press Leave

2 in the tank on sets 1&2 and to

complete failure on set 3.

3x10 3 way raise

Rest 2 minutes

-145# x15, 165# x 15, 165# x 20 ... huge pump ... 3 way raise with 2x5# plate

B.

3x15 Strict Pull-ups

3x15 Each SA DB OH

Press – AHAP

Rest 2 minutes

-Complete ... 50# for 3x12 on the presses for the first set... had to go down to 40# for the last two sets 

C.

Superset 3x15. Rest 30 sec or less

between exercises. Complete all

exercises then rest for 2 min.

Machine Decline Bench

Lat Pull Down Behind Neck

-120# presses ... 70-80# on the lat pull-downs 

D.

Superset 3x15. Rest 30 sec or less

between exercises. Complete all

exercises then rest for 2 min.

Machine Shoulder Press

Hammer Strength Row

-60# press and 160# rows 

E.

3x6-8 each FAIL in the

6-8 range. 4 count lower on all exercises 

90 sec rest between supersets.

BB Skull Crushers

BB Curls

-60# across 

F.

3x6-8 each FAIL in the

6-8 range. 4 count lower on all exercises 

90 sec rest between supersets.

ALT DB Hammer Curls

DB Skull Crushers

-2x35# DB across