Today is another double day. Go heavy and hard!
AM:
Warm up:
Bandz for 10 min - pulls, rotations, holds.
20 min on airdyne- get use to it peeps!
upper body sled drag going heavy for 8 min
Mid-range pin concentric bench press (floor-press depth): 45x25, 95x15, 135x10, x5, x3, find max in less than 5 sets
3 x 80% x AMRAP
Super set: barbell bent-over row: 3x10 @ 155#
Dumbbell seated alternating press: 3xAMRAP using 50#
Banded tri push-downs: 3xAMRAP
Hammer curls: 3xHeavy
PM:
1K row
5 rounds
7 jerk 135
25 pullups
for time
rest 5 min
8 min handstand walking
2 comments:
1 mile treadmill run
Band work
Mid-range pin concentric bench press (floor-press depth):
45x25, 95x15, 135x10, x5, x3, find max in less than 5 sets
185-225-255-275-295f
3 x 80% x AMRAP
@220x15x 10x10
Super set: barbell bent-over row: 3x10 @ 155#
Rx
Dumbbell seated alternating press: 3xAMRAP using 50#
20x23x18
Banded tri push-downs: 3xAMRAP
Red bandx50x44x31
Hammer curls: 3xHeavy
@55x22xx16x18
PM:
1K row
5 rounds
7 jerk 135
25 pullups
for time
14:11
rest 5 min
8 min handstand walking
-forgot
Today is another double day. Go heavy and hard!
AM:
Warm up:
Bandz for 10 min - pulls, rotations, holds.
10 min on airdyne- and 10 mi non the erg
upper body sled drag going heavy 70# on the rubber mats for 8 min
Mid-range pin concentric bench press (floor-press depth): 45x25, 95x15, 135x10, 185# x5, 225# x3, find max in less than 5 sets ( 245#,275#, 285# - fail, 285#)
3 x 80% x AMRAP (230#- 5,4,6
Super set: barbell bent-over row: 3x10 @ 155#
Dumbbell seated alternating press: 3xAMRAP using 50# ( 22,26,26)
Banded tri push-downs: 3xAMRAP ( greens choked up at eye level - 30,20,17)
Hammer curls: 3xHeavy ( 60# - 7,6,4)
PM:
1K row
5 rounds
7 jerk 135
25 pullups
for time
( i think i got 13:14. I know it was 13 something)
rest 5 min
8 min handstand walking(forgot and will make it up)
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