A: Back Squat 8 sets of 3 @50-60%-explosive; rest 1 minute b/t sets +
complete with 155# and 80# of chain weight at the top.
Super set-
3 sets 8-12
Back Squat - 215x12, 215x10, 215x9
3 sets 8-12
Back Squat - 215x12, 215x10, 215x9
Seated DB Press 45x11, 45x9, 45x9
rest 90s
Super set
3 sets 12-14
Barbell Walking lunges - 105,135,135 ---not enough weight. will add more next time.
Super set
3 sets 12-14
Barbell Walking lunges - 105,135,135 ---not enough weight. will add more next time.
Shrugs - 80# DB/H
Super set
3 sets12-15
DB Side lateral raise - 12#/h x 12 reps per set.
Super set
3 sets12-15
DB Side lateral raise - 12#/h x 12 reps per set.
Upright Row - used penally row again 75# x 15 for 3 sets
3 sets of 12-15 abs of your choice - GHD sit-ups
June 25- rest
June 24
Wanted to run today so did some 90% intervals at the track
800m run in 2:56
rest 3 mins
400m run x 5
rest 2:40 after each
82s,82,82s,82s,83s
200m run
rest 1:25 after each
36s,35,34,34
June 23
A: Bench Press 8 sets of 3 @50-60%; lower slow and explode up; rest 45 seconds b/t sets.
135x2, 145 x6. Light, fast explosive. 1RM is 275 from a few weeks ago.
3 sets of 12-15 abs of your choice - GHD sit-ups
June 25- rest
June 24
Wanted to run today so did some 90% intervals at the track
800m run in 2:56
rest 3 mins
400m run x 5
rest 2:40 after each
82s,82,82s,82s,83s
200m run
rest 1:25 after each
36s,35,34,34
June 23
A: Bench Press 8 sets of 3 @50-60%; lower slow and explode up; rest 45 seconds b/t sets.
135x2, 145 x6. Light, fast explosive. 1RM is 275 from a few weeks ago.
+
Super Sets- one movement to the next with no rest. Rest 60-90 seconds after each super set.
Super Set
4 sets of 8-12
DB Bench Press - 50,60,60,60. all sets 12 reps
Wide Grip Lat Pull Downs. 105 x 12 for 4 sets.
Super set
4 sets 12-15
DB Fly - 15,20,20,20. 15 reps per set
Seated Row- can sub Pendlay or Bent Over Barbell Row here as well. penally row 95# x 15 reps per set.
Super set
3 sets 8-12
Standing Barbell Curl - 45,55,55
Super Sets- one movement to the next with no rest. Rest 60-90 seconds after each super set.
Super Set
4 sets of 8-12
DB Bench Press - 50,60,60,60. all sets 12 reps
Wide Grip Lat Pull Downs. 105 x 12 for 4 sets.
Super set
4 sets 12-15
DB Fly - 15,20,20,20. 15 reps per set
Seated Row- can sub Pendlay or Bent Over Barbell Row here as well. penally row 95# x 15 reps per set.
Super set
3 sets 8-12
Standing Barbell Curl - 45,55,55
Close Grip Bench Press 135,145,145
Super set
3 sets 12-15
DB Hammer Curl 30# 12 per set.
Tricep Rope pressdown- if no rope use v-bar or straight bar. 65# resistance per side. x 15 reps.
June 22
Did group class at GSR Crossfit
A. Snatch complex. at 115.
B1. BS x5 22,245,265,275
B2. 2 pull-ups, 3 CTB, 4 belly button to bar.
C 15 min AMRAP
8 wall walks
30 KBS - 70#
15 OHS w/ 35# KB.
1 round plus 3 OHS. OHS were super challenging on mobility. Really not a good stimulus for me with the bad OH mobility.
Week of June 15th- June 21.
Out of town working 13 hour days. Workouts were minimal. Did 150 push-ups one night. 200 lunges unbroken another night. Ran for 30 mins another morning.
June 14
filthy fifty
23 something. Was hoping for under 20. Was on pace until the WB. Then it fell apart.
Super set
3 sets 12-15
DB Hammer Curl 30# 12 per set.
Tricep Rope pressdown- if no rope use v-bar or straight bar. 65# resistance per side. x 15 reps.
June 22
Did group class at GSR Crossfit
A. Snatch complex. at 115.
B1. BS x5 22,245,265,275
B2. 2 pull-ups, 3 CTB, 4 belly button to bar.
C 15 min AMRAP
8 wall walks
30 KBS - 70#
15 OHS w/ 35# KB.
1 round plus 3 OHS. OHS were super challenging on mobility. Really not a good stimulus for me with the bad OH mobility.
Week of June 15th- June 21.
Out of town working 13 hour days. Workouts were minimal. Did 150 push-ups one night. 200 lunges unbroken another night. Ran for 30 mins another morning.
June 14
filthy fifty
23 something. Was hoping for under 20. Was on pace until the WB. Then it fell apart.
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