12/21/22

AM Workout (0545)

Hit the class workout, had a lot of fun doing this ... had a really fun time on the conditioning piece, it was fun to do some very traditional crossfit. Got a lot of intensity out of today, looking forward to lifting this afternoon and some much needed rest tomorrow. 

A.
1 Squat Clean + 1 Push-Press + 1 Push-Jerk
Work up to a heavy complex in 12 minutes

-95#, 145#, 195#, 215#, 225# ... didn't push the loading a ton here, but got in good movement. 

B.

'Cindy' (with 20# vest) 

AMRAP 20 Minutes 

5 Pull-ups

10 Push-ups

15 Air Squats 

-20 Rounds ... I got the last 15 air squats in about 15-20 seconds ... really had to push it to finish there at the end. I was on a very solid pace for 21+ rounds until about 16 minutes and then I gassed a bit. Overall got a really solid workout out of this. Unbroken pull-ups and fairly consistent squats ... push-ups went unbroken for a few rounds and then lots of 5/5 and 5/3/2 ... really fun time in the gym and happy to have no shoulder pain with this volume of push-ups. I'm not sure this is a PR as I don't remember my exact Cindy with a vest time ... done this a lot with 'Murph', but I don't think I've ever done just Cindy with a vest. Fun training. 

PM Workout (1400)

Warm-up

Shoulder International Rotation Warm-up 

-Complete

A. 

Deadlift

3 sets x 10 reps @ 65% of 90% of 1 RM (315#)

65% of your one rep max deadlift, in the style you choose.

-Complete

B.

Single-Leg RDL's

3 sets x 10 reps per leg

Choose a challenging weight.

Bodyweight Rows

3 sets x max reps

-35# for the RDLs, 15 rows each set

C.

Double Unsupported Dumbbell Row

3 sets x 12 reps

12 reps each side

Supermans

3 sets x 12 reps

-2x35# for the rows