1/24/23

AM Workout (0545)

Today was a super solid class workout... one of the toughest I've done in a while ... had a lot of fun on both parts of the class... lots of good crossfit conditioning. 

A. 

EMOM 10:

5 Clean and Jerk (TnG)*

*Pick a weight that is challenging, but can be done unbroken for 10 sets

-Complete, across at 145# ... definitely could have gone heavier, but haven't trained like this in a while... got all these reps comfortably, lots of good high intensity TnG reps here. 

B.

3 RFT:

20 HSPU 

30 Toes-to-Bar

16 Alternating Front Rack Lunges (95/65#) 

-13:26 ... this was fun, but challenging... lots of HSPU and T2B coupled together were tough, particularly after all the clean and jerks. HSPU went unbroken ... and then 10/5/5 for two sets ... T2B went 10 and then 4 sets of 5 for the first two sets and then I fell off that pace for the last set ... went 10/5/5/4/3/3 ... lunges were by far the easiest part... they were the recovery from the other movements. 

PM Workout (1230)

Snuck home over lunch and got this in... kept the weights light and the rest intervals short ... done in about 60 minutes and left the gym with a massive pump, fun stuff. 

A. 

Close Grip Bench Press

6 sets x 6 reps @ 70-75% (180-195#)

-Complete, across at 175# 

B.

DB Neutral Grip Feet Up Bench Press

3 x 10 

-Complete, across with 2x50#

C.

Seated Dumbbell Press, Neutral Grip 

4 sets x 10 reps

-Complete, across with 2x35# 

D.

Paralette Push Ups

3 sets x 10 reps

Add weight, if you cannot do weighted do body weight.

Pull Ups

3 sets x 10 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete, both movements done with bodyweight 

E.

Tricep Extensions 

3 sets x 12-15 reps

DB Hammer Curls 

3 sets x 12-15 reps 

-45# for the push-downs, 2x35# for the curls