10/16/23

AM Workout (0545)

Jumped into the crossfit class, got some good cardio out of this and it was fun to lift a heavy-ish thruster.

A.
Every 2 for 10 (5 sets) of:
Thruster x 2 - build to a heavy double over 5 sets

-185#, 195#, 205#, 215#, 225# 

B. 

2 Sets of:

3 Rds:

12 Thrusters (95/65#)

12 Toes-to-Bar

48 Double-Unders

Rest 3:00 between sets 

-5:25 

-7:15 ... definitely gassed out on that second set... but tried to push it, had to break up the TTB quite a bit on the last few sets ... fun stuff, tough crossfit conditioning ... lungs feel good, but muscular endurance isn't great right now. Getting back in shape is always rough!

PM Workout (1230)

Warm-up

2-3 Rounds

200 Single Unders (use a weighted rope if you have one) or cardio of choice x 2 minutes 

20 Band Pull Aparts

*Initiate the movement with the posterior shoulder muscles and do not allow the shoulders to shrug up toward the ears. 

10 Single Arm DB Cuban Press R

10 Single Arm DB Cuban Press L

*Drive the elbow straight up. As you rotate the arm back do not allow the elbow to drop lower.

-Complete

A.

3 Sets

1. DB Powell Raise; 10-12/arm

2. Side Plank; 30-45sec/side 

3. Ring Face Pull; 2020; 8-10reps (opt for a body angle that allows for you to get a large range of motion)

rest as needed between movements and sets

-Complete, 10# plate for Powell raises

B.

3-4 Sets

1. Close Grip Bench Press; 30X1; 6,6,6,6

rest 45sec

2. Glute Bridge Single Arm Dumbbell Floor Press; 30X0; 6-8/arm 

rest 45sec

3. Supinated Strict Pull; 31X1; 4-6reps

rest 90-120sec and back to 1

-3 Sets ... 135#, 35# and BW

C.

EMOM x 15mins

1st - 10 Alternating KB Snatches From Floor 53/35lbs

2nd - 14/10 Calorie Bike Erg (stop at 40sec if you haven't reached target calories)

3rd - 3-5 Burpee Ring Muscle Up or 6-8 Burpee Chest to Bar Pull Ups

*Choose rep schemes that will allow you to finish each movement in approximately 40sec to provide adequate rest before the next minute/movement.

D.

EMOM x 15mins

1st - 8 Dual KB Clean and Push Press From Floor @ 53/35lbs

2nd - 14/10 Calorie Bike Erg (stop at 40sec if you haven't reached target calories)

3rd - 3 Wall-Walks

*Choose rep schemes that will allow you to finish each movement in approximately 40sec to provide adequate rest before the next minute/movement.

-Complete ... this was nice cardio, not too taxing, but still got a nice workout from this.