8/26/22

AM Workout (0545)

'Holleyman' 
30 RFT:

5 Wall-Balls (20/14#)

3 HPSU

1 Power Clean (225#)

(PR From 2/22/20 = 22:24) 

-Result = 23:11 ... sadly about a minute slower than my PR from two years ago, but I am overall happy with this. I haven't really been doing much crossfit or olympic lifting for most of the pandemic and to be only a minute off my PR isn't too shabby given I was in really good crossfit shape at the time. I really enjoyed this workout, had a great time doing this, happy to power clean 225# in a conditioning piece and to get all the sets unbroken. 

PM Workout (1900)

Had a long day of work... but snuck this in during the evening ... happy to get this in... it has been an insane work week. 

A.

Bench Press Prep 

Scap Pull-ups - 2 sets @ 70-80% intensity 

-Complete 

B.

Bench Press

3 sets x 3 reps (230# 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.

-Complete, 235# (5# over last week) 

 

C.

Alternating Incline Dumbbell Bench Press

3 sets x 8-10 reps

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

-Complete, 2x75# DB for 3x8

 

D.

Seated Strict Press

3 sets x 4 reps (145# 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.

-Complete, 150# (5# over last week)

 

E.

Half Kneeling Single Arm Kettlebell Press

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 8-10 reps per arm.

-53# for 3x8

 

F.

Tricep Kick-Backs

3 sets x 12-15 reps

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

-2x10# DB for 3x12

 

G.

One Arm Farmer Carry

3 sets x 20 reps

20 steps per arm The goal is to get as close to grip failure as possible while still completing the total reps in one set.

-Complete, 53# KB