4/18/19

AM Workout (0530) 

Jumped in another class, modified the lifting a bit, but overall got a good workout out of everything. This was a very 'crossfitty' workout, but overall felt good and got through everything consistently.

A.
Deadlift
10-10-10-10-10

-245#, 315#, 335#, 335#, 350# ... no pain, felt strong, very comfortable #s for this rep range

B.
AMRAP 15:
30 Double-Unders
20 KBS (72/53#)
10 Toes-to-Bar
5 Strict HSPU

-6 Rounds + 21 DU ... had to break up the KBS after the third round, lots of reps there and very grip intensive, but overall this was a fun/short workout.

C.
~15 minute super easy jog home from the gym

-Complete

PM Workout (1500)

This afternoon was a decent session... despite working out this morning, felt pretty strong on everything and got all the reps I needed to hit this week.

A. 

Bench Press Prep

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

Perform Bent Over Side Raises@50-75% intensity for 1-2 sets of 10-15 reps. 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 with 10# DBS

B.

Bench Press

3 sets x 3 reps (210 across last week) 

Try to add 5 or 10lbs 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 220# 

C.

Alternating Incline Dumbbell Bench Press

3 sets x 8-10 reps

Alternating arms each rep. The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3 x 10 (each arm) with 2 x50#, 55#, 60# 

D.

Strict Press

3 sets x 4 reps (145 across last week) 

Try to add 5 or 10lbs 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, went 2 sets at 150#, 2 sets at 155# 

E.

Half Kneeling Single Arm Kettlebell Press

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 8-10 reps per arm.

-Complete, 3 x 10 across at 50# KB 

F.

Tricep Kick-Backs

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 3 x 15 with 2 x 15#, 2 x 20#, 2 x 25# DB

G.

One Arm Farmer Carry

2 sets x 20 reps

20 steps per arm The goal is to get as close to grip failure as possible while still completing the total reps in one set.

-Complete, across with 60# KB ... not very heavy, but it was the biggest one I had