7/18/22

Had a solid workout this morning... hit the class at 0545 and then got in a quick bench/pump workout right after. Great way to star the day/week. 

A.

In the hole Front Squat 1 rep x 5 sets @ ~80-90% 1 RM 

Strict Weighted Chin Up 2 reps x 5 sets 

-Squats went 185#, 205#, 225#, 245#, 275# 

-Pull-ups were with 72# KB across 

B.

For time:

12-9-6-3 

Squat Snatch (135/95#)

24-18-12-6 

Burpee over Bar 

-10:04 ... consistent singles on the snatches ...slow and painful burpees ... this was very "crossfity" but it was fun conditioning 

C.

Bench Press

4 sets x 8 reps

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.

-190# across (5# over last week) 

 

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.

-185# for 3x10 (185# for 3x8 last week) 

 

D.

Wide Grip Bench

3 sets x 10-12 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-155# for 3x12 ... rough one the pecs

 

E.

Skull Crushers

3 sets x 12-15 reps

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.

-65# for 3x15 on the SC and 3x10 with 2x20# DB 

 

F. 

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' x 3 sets 

-Complete, 3x10 with 2x20# DB