Week 2; Workout 3

 This Friday My friend Matthew and I had a really fun time at the gym. We did a challenging strength training and HIIT workout. Below are the descriptions:

Exercise 1 = Inclined bench press: 3 sets; 135lbs for first two and 155lbs for the last one; 11 RM, 8 RM, and 4 RM, respectively; RPE = 7/10

Exercise 2 = barbell shoulder press: 4 sets; 90lbs; 3 RM; RPE = 6/10

Exercise 3 = Experimental weighted push up (hanging weight): 3 sets; 44lbs first set, 66lbs second set, and 88lbs for the third set; 8 RM, 6 RM, and 3 RM, respectively; RPE = 8/10

Exercise 4 = HIICT (high intensity interval circuit training): 1 sled push run (4 plates loaded); 15 medicine ball slams; 5 burpees; 3 back-and-fourth-sprint, 3 back and forth backwards sprints; 3 back and forth side shuffles, 3 back and forth box jump obstacle course drill, 30 second battle ropes; and 1 sled push. Time = 3:30 seconds. No breaks in between each exercise. 3 sets performed with my friend Matthew (when I work, he takes a break, vice versa) HIIT = 1:1. Goal is to complete the circuit as quickly as possible. RPE = 9/10.

My favorite exercises were 3 and 4. The experimental push up was really challenging especially for the core. And the HIICT was an epic journey. It was a blast competing against Matthew and encouraging, motivating, and pushing each other to complete it as fast as possible.  

Below are the YouTube links to the videos:

https://www.youtube.com/shorts/LNx8JGv5a8A

https://www.youtube.com/shorts/YW0z_piYNEw

https://www.youtube.com/watch?v=ZPLd95qHsJc


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