9/9/25

AM Workout (0600)

Jumped into the class workout today ... overall it was a solid crossfit conditioning piece ... the class I did was a 'competitor' class that follows a different program than the regular class workouts ... unfortunately it had a lot of the same movements from yesterday's class workout (T2B and WB)... but regardless got a solid workout out of this and overall enjoyed getting it in. 

A.

Bench Press

5x5 

-225# across ... kept this on the lighter side and got quality reps. 

B.

EMOM 28 (7 sets) of:

Min 1 + 2 - 200m Run + 10 Box Jump Overs (30/24") 

Min 3 - 10 Toes-to-Bar + Max Reps Wall-Balls (30/20#) 

MIn 4 - Rest 

-Wall-Balls went 21,21, then 5 sets of 20 ... overall felt very consistent on this and enjoyed getting it in ... running and box jump overs felt consistent and my lungs felt good. 

PM Workout (1500)

Overall this workout was not great ... not sure if my nervous system is sapped from the 1 RM back squat yesterday or what ... but I just didn't feel great this afternoon ... tried to get what intensity I could, but kept the weights light and just moved through this. 

A.

Incline Bench Press 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-135# for 4x10

B.

Hammer Strength Incline Press 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-120#, 4x8

C.

DB Bench Press 

3 Sets: 8-10 reps 

Rest 1-2 minutes

-2x75# for 3x10

D.

Incline DB Flyes 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25#, 3x10

E.

Machine Bench Press 

7 Sets: 8-12 reps 

Rest :45 

-115# for 5 sets of 10 and then 2 sets of 8

F.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

-7x10 with 60# 

G.

EZ Bar Skull Crushers 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-80#, 3x10

H. 

Rope Extensions 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-52.5#, 3x10