AM Workout (0545)
Had a great workout this morning... I really enjoyed getting this in ... did this all at home and got a really good shoulder/pressing workout out of this. It was nice to leave the gym feeling pumped and refreshed and not tossed from hard crossfit.
Warm-up
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
-Complete
A.
For time:
30 Kipping HSPU
rest as needed then...
EMOM 10:
3 strict HSPU
-Complete ... 1:58 for the HSPU (20 reps in :48 seconds and then 6/4) ... strict HSPU were supposed to be 5 a minute... did two sets with 5 reps and then dropped to 3 reps for the remaining sets ... will try 4 reps next week.
B.
Seated Shoulder Press
4x10 at RPE 6-7
-95# across
C.
Seated Double DB Shoulder Press
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
-2x35# DB across
D.
Plate Snow Angel Raise
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
-2x5# across
E.
Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
-Complete
F.
BB 21s (bicep curls)
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
-45# across
G.
Standing DB French Press
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
-50# DB across
PM Workout (1630)
Jumped into the class workout this afternoon... the workout was some pretty gnarly conditioning
A.
Teams of 2 (1:1)
16 Total Rounds (8 Rds each)
4 Wall-Walks
12 Front Squats (115/75#)
15/12 Cal Echo Bike
-This took about 32-33 minutes ... I don't remember the exact time, but this was a lot of intensity and tougher than I thought it would be ... fun stuff, nice was to end the week and some great conditioning.
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