4/15/19

AM Workout (0530) 

Got in and did a crossfit class this morning. Finally feeling 'normal' again, without pain and restriction in movements. It has been 46 days (~7 weeks) since being injured... I am excited to get back into 'crossfit' shape. Overall felt good today, was a very simple aerobic workout.

A.
3 Sets:
5 Strict L-Pull-ups
25 Unbroken Push-ups
200m Recovery Jog

-Complete... went, C2B for the first two sets, then just regular L-Pull-ups for the last set.

B.
AMRAP 21, with a partner, alternating movements:
21 Calorie Row
15 Alternating DB Snatch (50/35#)
9 Burpee Box Jump Overs (24")

-Complete ... 10 rounds + 33 reps (12 snatches)

C.
ROMWOD

-Complete

PM Workout (1500)

This afternoon was a solid session... nothing too crazy, but felt very strong on the bench. Lots of good reps.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform DB Rows @ 50-75% intensity for 1-2 sets of 10-15 reps per side. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete, 2 x 10 each arm with 65# DB 

B.

Bench Press 

4 sets x 5 reps (used 195# across last week) 

Try to add 5 or 10lbs (for at least 1 of the 4 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete, across at 205# ... got all these reps easily, stoked about that 

C.

Bench Press

3 sets x 8-10 reps (180 for 10,10,8 last week)

Lower the weight to a number that will have you reaching failure within the given rep range.

-Went 185# for 10,10,9 ... felt very strong here, needed a slight assist locking out the last rep of the last set. This was fun though. 

D.

Close Grip Bench Press 

3 sets x 8-10 reps (145 x 10 across last week) 

The goal is to reach failure within the given rep range in all 3 sets.

-Complete, 145# x 7, 145# x 7, 135# x 10 ... rough after the above working sets... had nothing left. 

E.

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 3 x 10 with 30# DBs

F.

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 3 x 10 with 25# DBs