6/27/22

AM Workout (0545)

A.
Front Squat  - 1 in the hole front squat + 1 front squat x 5 sets @ ~70-75% 
5x2

Strict Weighted Supinated Grip Pull-ups 

5x2 

-185#, then 4 sets at 205# for the squats ... 50# across for the pull-ups ... didn't push the loading here ... haven't been squatting at all in the last month with all the field training I've been ... didn't feel great on my T-spine, so I didn't push the loading. 

B.

AMRAP 2:00 sets until you perform 50 Power Snatches 

15 Toes-to-Bar

12/10 Cal Assault Bike

Max Power Snatch (95/65#)

Rest 2:00 between sets 

-15/12/11/9/3 ... I was really trying to finish out 50 on the 4th set... but just couldn't get there, my legs were rocked from this ... definitely not in shape for some high intensity/rep crossfit like this, but really enjoyed getting it back and focusing on a tougher workout like this. Crossfit is always humbling. 

PM Workout (1600)

Today was a solid session ... only took about 45 minutes, lots of volume with light weights. 

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. 

-Complete

 

B.

Bench Press

4 sets x 8 reps @ 60% (175#) 

60% of your one max rep bench press.

-Complete

 

C.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-165# for 3x12

 

D.

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-135# for 3x12

 

E.

Tricep Rock-n-Rolls

3 sets x 12-15 reps

-2x35# DB for 3x12

 

F.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x10# for 3x15

 

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

'Durante Core'

3 Sets x (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-2x10# for 3x15