AM Workout (0615)
Solid class workout this AM… really enjoyed getting it in… tough on the upper body.
A.
Bench Press
3/2/1
3/2/1
2 sets of 3-4
-Went 225/235/245# for 3/2/1 and then 235/245/265# for 3/2/1 … then 2 sets of 4 at 235# … fun/lower stressing benching, just went off feel
B.
2 Rounds Through (18 min clock):
AMRAP 2:
300 Foot Shuttle Run (25’ increments)
then AMRAP:
Ring Muscle-ups in remaining time
Rest :60
AMRAP 2:
250 Foot Shuttle Run (25’ increments)
then AMRAP:
10 Hand Release Push-ups
5 Double DB Snatches (50/35#) in remaining time
Rest :60
AMRAP 2:
200 Foot Shuttle Run (25’ increments)
then AMRAP:
10 DB Floor Press (2x50/35#)
5 DB Burpee Deadlifts (2x50/35#)
Rest :60
-Complete … didn’t get the exact reps, just went hard … I only remeber the muscle-ups … which were 15 on the first round (10/5) and then 8 on the second round (4/3/1) … the other rounds were just a pure sprint and I don’t remember exaclty how they played out. Solid and fun conditioning.
PM Workout (1500)
Solid upper body session in the afternoon… had to adjust the volume down a little given the gym was so busy and I just couldn’t get on a few machines I had programmed… but still got a solid workout out of this.
A.
Pause Bench Press
5x3
Rest 2 minutes
-185#, 205#, 215#, 225#, 225#
B.
4x6
Supinated Pull-up: AHAP w/ 4 count Lower
4x6 Incline DB
Rest 2 minutes
-BW Pull-ups, DB bench went 2x55, 60 65, 70# … felt solid.
C.
3x10 - close to failure
Supine Grip Lat Pull Down
Rest :60
-160#
D.
3x10 close to failure
Machine Shoulder Press
Rest :60
-Complete
E.
20 minute EMOM
Odd minutes: 200m Row
Even minutes: 200m Ski
-Complete … not that bad … most intervals around :45-:50 … last few sets were a higher RPE, but still got them right around :50
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