5/14/19

AM Workout (0630) 

Jumped into a CrossFit class, wasn't too taxing, but it was fun to move and get some snatching in. 

A.
Every 3 for 21 (7 sets):
1 Power Snatch + 2 Hang Power Snatch (TnG) 

-176#, 176#, 186#, 186#, 198#, 198#, 208# ... overall felt strong on this, was fun to snatch. 

B.
On a running clock: 

at 0:00... 

3 RFT:
15 Deadlifts (185/125#)
15 Toes-to-Bar

-2:30 ... tried to go unbroken, had to break up that last set of T2B into 8/7. Overall fun/short burner on the forearms.

at 10:00 begin...

10 Rounds, with a partner, alternating complete rounds:
10/8 Cal Row
10 Burpees-over-the-erg

-8:38

PM Workout (1100) 

This was a super chill session... tapering down right now for a 1 RM next week.

A. 
Bench Press
5 sets x 3 reps @ 60% (160#) 
60% of you one max rep bench press. 

-Complete

B.
Bench Press
2 sets x 10-15 reps @ 50% (135#)
 10-15 reps at 50% of your one rep max bench press. 

-Complete, 2 x 15 reps with 135#

C. 
Dumbbell Side Raises
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. 

-Complete, 2 x 10 reps with 30# DBs 

D.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2 x 10 reps with 30# DBs 

E.
20 Minute Foam Rolling

-Complete