12/5/19

This morning was a pretty decent workout... still on the road, but jumped into a CrossFit class. Knocked out the class workout and then got in the strength progression on the program I'm on. Changed a couple things slightly, but overall got in what I needed to and enjoyed myself. 

A) DB Push-Press

Build to a heavy set of 5 

-2 x 50#, 2 x 65#, 2 x 75#, 2 x 90# (fail - only got 4 reps) ... this is the heaviest I've ever gone on a double-dumbbell push-press ... was fun/different. 

B) Crossfit Metcon
4 RFT:
15 DB Push-Press (2 x 50/35#)
45/35 Cal Row
50 Double-Unders

-13:50 ... unbroken minus one missed double-under, kept the row at about 1200-1300 calories, splits on the rows were 1:57, 2:01, 2:05, 2:10 ... was trying to stay consistent under 2:00 on those, but obviously didn't happen... very aerobic workout, felt solid on it. 

C)Clean Grip RDL

2-3 Heavier @ 50X0 + 10-12 Lighter @ 1010; rest 2-3min x 4 sets
*Strip set - perform 2-3 reps at a moderately tough weight, immediately strip the load and perform 10-12 reps at the llighter load and quicker tempo

-Complete ... 315# for heavier sets, 155# for light sets

D1) Barbell Floor Press

31X1; 6-8reps; x 2 sets; 31X1; 4-6reps x 1 set; rest 45sec

D2) Incline Single Arm Dumbbell Prone Row

40X1; 4-6reps/arm; rest 90sec x 3 sets

-135# for set of 8, 185# for sets of 6 ... 55# DB for rows

E1) Single-Arm KB Romanian Deadlift

3010; 6-8/leg; rest 60sec x 2

E2) Standing Plate Oblique Twist

8-10/side; slow and controlled throughout range of motion; rest 60sec x 2

-Complete ... used a 72# KB for the DL, 45# plate for the twists