2/13/20

Today was a solid workout ... added in part B (it was a class workout) ... overall enjoyed my time in the gym today, was fun to do a Crossfit WOD and get in my strength stuff. Left the gym with a solid pump.

A. 

Clean and Jerk

1 set x (1+1) x3 reps

(1 clean + 1 jerk) x3 reps. Work up to daily max.

-135#, 205#, 205#, 225#, 225#, 235#, 245#, 255# ... definitely more there, but wanted to feel these out, haven't don't a jerk in a while ... overall fun though 

B.
For time:
12-10-8-6-4-2 - Strict HSPU
6-5-4-3-2-1 - Cleans (245/165#)

-8:32 ... unbroken HSPU, singles for the cleans ... fun conditioning

C.

Pull Ups or Rack Chins

3 sets x 8-12 reps

You can choose the amount of reps as long as it is within the suggested range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-Complete, unweighted Rack Chins ... went 12/12/8 with about :60-:90 rest 

C.

Lat Pulldowns (wide grip or narrow grip) or Single Arm Cable Pulldowns

3 sets x 10-15 reps

If 10 reps is too easy, do up to 15 reps.

-Complete, 3 x 15 with wide grip at 100#

D.

Barbell Row, One Arm Dumbbell Row or T-Bar Rows

2 sets x 10-15 reps

Aim to reach failure within the given rep range.

-Complete, single arm DB rows for 2 x 15 each arm with 70# DB 

E.

Standing Cable or Band Twists
2 sets x 10 reps

10 reps per side.

-Complete with 2 red bands

F.

Dumbbell Side Raises or Cable Side Raises

2 sets x 10-15 reps

Aim to reach failure within the given rep range.

-Complete, 2 x 15 with 2 x 15# DB