A.
For time:
15-12-9-6-3
Deadlift (275/185#)
5-4-3-2-1
Rope Climb (15’)
B.
Reverse Shrugs on Dip Bars
3x20
Standing Calf Raise w/ DBs
3x20
Banded Anterior Tibialis
3x20
C.
Tabata DB Floor Press
D.
Tabata Incline Rear Delt Fly
E.
Alternating DB curls
10,10,max reps
Banded Tricep Extensions
3xMax
Seated Incline DB curl
10,10, max reps
F.
Seated Barbell Curl
3x15
Bench Dips
3xMax
Prone Incline DB Curls
3x15
Got in class (A and B) and added in a little extra ... overall a super solid session.
A.
3 Rounds:
40 Air Squats
20 Hang DB Snatch (50/35#)
10 Ring Muscle-ups
2:00 Rest
-Complete ... this took about 11:30 ... MU went unbroken for two sets and then 8/2 on the last set ... overall enjoyable metcon and not too taxing other than the muscle-up work.
B.
Every 2:00 for 10:00 (5 sets) of:
Overhead Squat w/ 1 second pause in the bottom x 3 Reps
-135#, 135#, 176#, 176#, 186#
C.
Bulgarian Split Squat
2 sets: heavy 8-10 reps + max reps bw each leg
Rest 2-4 mins
-2x53# for 8 reps each leg + 10 BW on both sets
D.
Banded Hamstring Curls
10,10,max
GDH Back Extension with 2x35# KB
8,8,max
-15 BHSC on ME, 12 on GHD BE
E.
AMRAP 5:
60 GHD Sit-ups
Max Strict Ring Dips in remaining time
-20 Ring dips ... (6/6/6/2) I was pretty gassed by this point, didn't have a ton of go for either of these movements
AM Workout (0500)
A.
AMRAP 30:
100m Run
2 Wall-Walks
200m Run
4 Wall-Walks
300m / 8 Wall-Walks, etc... (add 2 wall-walks and 100m per round)
-14 Wall-Walks + 200m Run (of the 800m)
B.
Every 2 for 12 (6 sets) of:
’12 rep Durante Core’ (12 hollow-rocks, 12 v-ups, 12 tuck-ups, :12 hollow-hold)
-Complete ... finally finished this within the time interval of the 6th set ... will add another set next week!
PM Workout (1400)
Didn't have much time this afternoon, but got in what I could... got some good deadlifting in, which was nice.
A.
Deadlift
8,6,4
-405# x 8, 435# x 6, 465# x 4
B.
Max Reps at today’s 8, then rest :30 - :45 and reduce weight by 20-30% and do another max set
-405# x 10 ... 315# x 9
C.
DB Incline Rows
4x10
-2x50#
D.
Calf Iso Hold - Dorsiflexion
3x:30
Rock Back Calf Raise
3x20
Banded Anterior Tibialis
3x20
-Complete, 135# RBCF and 1 orange band
A.
‘Tommy Mac’
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
(PR is 28:15 from May 2015)
-19:55 ... this was much faster than 2015, but I had just done a 30 minute AMRAP prior to the workout in 2015 ... overall I was happy with my time and effort today ... definitely felt the last couple days of training, but once I got moving I was fairly consistent on this.
AM Workout (0500)
A.
3 Rounds
10 Strict HSPU
200m Run
1:00 Rest
straight into
3 Rounds
10 Push Jerk (165/115#)
200m Run
1:00 Rest
-Complete ... I think my time was right around 14 minutes ? I don't exactly remember, but got all the sets unbroken and felt good throughout this workout. Great training for me, SHSPU and shoulder-to-overhead have historically been something I'm weak at, but overall I moved through this well.
B.
EMOM 10
Split Jerk x 1 Rep
-135# x 5 sets, 165# x 5 sets ... kept the weight light and focused on speed/position.
C.
AMRAP 12:
15 Push Ups (on KB)
100m Farmers Carry (2x70/53#)
-Complete ... don't remember the exact rounds, probably 6? But this was a really solid workout/pump.
PM Workout (1500)
Had a super solid PM workout ... this was a phenomenal upper body pump... really enjoyed getting this in.
A.
CG Bench Press
8,6,3
-185# x 8, 205# x 6, 225# x 3
B.
CGBP
Max Reps at today’s 8, then rest :30 - :45 and reduce weight by 20-30% and do another max set
185# x 9, 135# x 9
C.
Standing One Arm DB Row
12, 10, 8
Alternating Hammer Curls
3x10
-85# x12, 100# x10, 120# x 8, 2x40# HC
D.
2 Sets:
Standing One Arm DB Row
Max Reps at Heavy 6-8 on right
Max Reps Heavy 6-8 on left
Rest :30-:45
Max Reps incline bench shrugs
Rest 2-4 minutes
-120# for 10 each arm on both sets ... 2x40# shrugs for 15,20 reps
E.
Seated DB Press
10,8, max reps
DB lateral raise
10,8, max reps
DB Shrugs
3x max reps
-DB press went 2x40# x10, 2x50# x8, 2x60# for 10, LR was 10,8,12 at 2x15# and the shrugs were 2x120# for 3 sets of 15 ... woof.
F.
DB. Tricep Extensions (50#)
3x max reps
Bodyweight Skull Crushers
3x max reps
DB Kickbacks (2x20#)
3x max reps
-Complete ... don't even remember the reps... but this was an insane tricep pump, really fun.
