9/19/22

AM Workout (0545)

Hit the class workout (parts A and B) and then added some short accessory work afterward. Had a great time, felt recovered and enjoyed starting my week off with this workout. 

A.

Every 1:15 for 10 sets: 

Snatch x 1 Rep (start at 65% and build)

-165# x 2 sets, 185# x 2 sets, 205# x 2 sets, 215# x 2 sets, 225# x 2 sets ... everything up through 215# felt very comfortable ... the reps at 225# took a bit more focus and felt challenging, but glad to hit 225# on the 1:15 ... really fun to get this in and feel good snatching. 

B.

For time:

250m Row

25 Power Snatch (75/55#)

250m Row

25 Power Snatch (75/55#)

250m Row

25 Power Snatch (75/55#)

250m Row 

-9:16 ... snatches went 20/5 ... 10/5/5/5 for two sets ... fun stuff, tried to push the first and last row, sub 1:39/500m ... the middle two rows were slower (around 1:59/500m) ... fun workout, light snatches are always a grind. 

Rest about 10 minutes then... 

C.

16-12-8-4 

Bar Muscle-ups

Rest 1:2 (work:rest) 

-Complete ... this was also really fun, went 11/5 ... 9/3 and then two unbroken sets. 

D.

Every 2 for 6 (3 sets) of:

Sorenson Hold x :30

-Complete ... haven't done these in years, a nice change to get this in. 

PM Workout (1500)

Quick pressing workout this afternoon, got everything in about 30 minutes, which was nice. 

A.

Bench Press Prep - Face-pulls 

2x10-15 reps 

-Complete

B.

Bench Press

4 sets x 5 reps (225#+)

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.

-235# across ... felt strong 

C.

Push Ups

3 sets x 10-30 reps

Use body weight, do not go to failure. Should be able to still do 3-5 more reps each set.

-3x20 

D.

Shoulder "I"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at “I"s.

-Complete, crossover symmetry 

E.

Shoulder "Ys"

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at “Y”s.

-Complete, crossover symmetry 

F.

Shoulder "T"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at “T"s.

-Complete, crossover symmetry