10/21/16

Had a solid, albeit simple, workout this morning. Had a little later formation (0645) so I figured I'd get a workout in beforehand when the gym opened at 0500. Short time frame, only about 60 minutes, but got in what I could.

A.
Bench Press
5-5-5
3-3-3
Rest 1-2 minutes between sets

-sets of 5 = 185#, 195#, 200#
-sets of 3 = 205#, 210#, 185# ... 210# for the heaviest triple is okay for the day ... didn't have a spotter so didn't push the loading too much.

B.
3 RFT:
21 Hang Power Snatch (95/65#)
21 Overhead Squats (95/65#)
21 Toes-to-Bar

-14:00 ... had a big transition between the barbell and the pull-up bar ... lost a lot of time there, but overall still got a solid workout out of this. Could have gone a little faster had I been working out with someone else... doing crossfit alone blows.

C.
3 Super-sets:
Bent-over Barbell Row (135#) x 10 reps
Standing EZ Bar Bicep Curl (30#) x 15 reps
Rest :60

-Complete

D.
3 Drop-sets:
Tricep Push-Down x 30 reps (10 @ 50#, 10 @ 30#, 10 @ 20#)
Rest :90

-Complete ... big pump