7/10/23

AM Workout (0545)

Got in the crossfit class this morning ... very simple but effective conditioning piece. Last couple rounds took a big effort from me on the C+J and the burpees. Fun stuff.

A.

EMOM 21 (7 sets) of: 

Min 1 - 6 TnG Clean and Jerks (135/95#) 

Min 2 - 15 Wall-Balls (20/14#)

Min 3 - 12 Bar Facing Burpees 

-Complete ... got everything in under :45 each interval, but those last couple sets of burpees were tough to get in that time frame. I've always loved a good EMOM workout. 

B. 

3 Sets:

10 DB Snow Angels (2x10# DB)

20 Calf Raises (bodyweight, 10 each leg)

Rest as needed

-Complete 

PM Workout (1230)

Happy to sneak this in over lunch... felt pretty decent and got a solid upper body pump. 

A.
Bench Press
4 sets: 10 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets

-205# across ... went 10/10/9/9 ... definitely over the 7 RPE... but I was feeling good and so I went for it, but the shorter rest interval caught up with me. Nice pump, just from this. 

B.
Alternating Incline DB Bench Press
4 sets: 10 Reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-2x50# across

C.
Reverse Grip Bench Press
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-115# across

D.
Flat DB Chest Fly
SA KB Row
4 sets: 12 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x15# for the flyes and then 70# for the rows 

E.
Bent Over Banded Tri Ext.
Seated Alternating DB Curl
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-1 red band and 2x35# DB

F.
Single Arm DB Skull Crusher
Ring Curls
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets

-25# DB across