5/7/19

AM Workout (0630) 

Hit up a CrossFit class this morning. Was a little bummed about not snatching more, but overall I was happy with how I felt. Metcon was fun and simple. Overall a nice way to the start the day, not too taxing. 

A.
Every 3 for 21 (7 sets) of: 
1 Squat Snatch + 1 Hang Squat Snatch + 3 Overhead Squats (unbroken) 

-135#, 165#, 185#, 205#, 205#, 215#, 225# (failed the first snatch) ... overall felt pretty good on this... the added overhead squats were pretty taxing. Bummed I missed the snatch at 225#, but I was pretty fried by that point. 

B.
AMRAP 12: 
*300 DU Buy-in
then..
20 DB Snatches (50/35#)
10 DB Push-Press (50/35#) - 5 right, 5 left
5 Burpee Bar Muscle-ups

-3 Rounds + 21 reps ... overall happy with how I felt on this, moved through it at a consistent pace. Probably could have gotten 4+ rounds if I turned it on, but I just remained at a constant pace and moved through this. Overall enjoyed it.

PM Workout (1500) 

Had a decent bench press session in the afternoon... overall it was low volume, but still got a solid pump out of it, good accessory stuff.

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# Plate for 2 x 10 

B.

Bench Press

4 sets x 5 reps (225 x5, 225x4, 215x5x2 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.

-225# x5, 225# x 5, 225# x 4, 225# x 4 ... this was a big disappointing. First two sets went well, then on the third set I didn't have a spotter and didn't attempt the fifth rep... on the last set I got a spot, but missed the 5th rep. I am very close to 5x5 at 225#, something I've wanted to do for a long time. Overall I am happy with how much I improved, but was really hoping to get all the reps here, missed two, but this is fine considering this AM session.

C.

Push Ups

3 sets x 10-30 reps

Use body weight, do not go to failure. Should be able to still do 3-5 more reps each set.

-Complete, 3 x 25 reps 

D.

Shoulder "I"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at 
“I"s.
3 sets of Side Plank x :60 (:30 each side)

-Complete

E.

Shoulder "Ys"

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at “Y”s.

-Complete

F.

Shoulder "T"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at “T"s.

-Complete