TRAINING LOG: APRIL 19

Welcome to Training Logs: one workout from each month laid out bare.

 

T.L. APR 19: Upper Body

Block 1 – Full Body Strength

Four-Minute Tri-Set: Performed reps for one minute of Exercise A, then rested 30 seconds. Repeated for Exercise B and then finished with Exercise C, after which I rested up to two minutes before repeating the tri-set.

Set 1

  1. Trap Bar Deadlift (135×20)
  2. Standing Unilateral Dumbbell Overhead Press (10-15 reps)
  3. Tricep Dips (20-25 reps)

Set 2

  1. Trap Bar Deadlift (155×15)
  2. Tricep Dips
  3. Standing Alternating (Unilateral) DB OHP (10/side)

Set 3

  1. Trap Bar Deadlift (195×12)
  2. Kneeling Bilateral DB OHP
  3. Tricep Dips

Set 4

  1. Trap Bar Deadlift (225×10)
  2. Tricep Dips
  3. Kneeling Alternating (Unilateral) DB OHP

Set 5

  1. Trap Bar Deadlift (245×8)
  2. OHP
  3. Tricep Dips

 

Block 2 – Upper Body Conditioning

Max effort intervals on battle ropes at a 1:2 work-to-rest ratio for sets. Performed for 30 seconds with 60 second rest, alternating sets between small, fast waves and large, slamming waves. Completed a total of 10 sets.