4/27/19

Today was a solid session. Hit my upper body pressing stuff and added in some solid conditioning. Overall a great workout, really enjoyed my time in the gym today.

A.

Bench Press Prep

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

Perform Face Pulls @ 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

B.

Bench Press 

3 sets x 2 reps (across at 235# 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 245# 

C.

Incline Bench Press 

3 sets x 1 rep @ 85% (195#)

85% of your one rep max incline bench press 

-Complete, this was very easy after part B. I think I am in need of an incline bench PR. 

D.
Every 10 for 40 (4 sets) of:
400m Run
10 Burpee Box Jump Overs (24/20")
15/12 C2B Pull-ups
20 Wall-Balls (30/20#)
25/18 Calorie Bike

-Complete, times went:

5:20
5:49
6:10
6:11 ... rough ... only set of wall-balls unbroken was the first one, all others went 11/9 ... C2B unbroken. This was the most intense CrossFit I've done in a while. This sucked and was very difficult, but I enjoyed it.

E.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

-Complete, green band

F.

Dumbbell Side Raises

3 sets x 8-10 reps

-Complete, 3 x 10 reps with 2 x 30# DB 

G.

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.
3 x Side Plank x :60 (:30 each side) 

-Complete, 3 x 10 reps with 2 x 30# DB