AM Workout (0500)
A.
3xAMRAP 9 (30 min clock):
1:00 Max Strict Pull-ups
1000m Run
1:00 Max Strict Pull-ups
Max Distance HSW
Rest 1 min
B.
EMOM 12:
Split Jerk x 1 rep
C.
Every 2 for 12 (6 sets) of:
'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
PM Workout (TBD)
A.
Seated DB Press
12,10,8,6
Reverse Shrugs on Dip Bars
4x10
B.
Neutral Grip DB Bench Press
3x10
C.
Heavy Partial DB Lateral Raise
4x8
Incline Bench Shrugs
4x8
D.
Tricep Cable Work?
Today was a very solid crossfit class ... enjoyed getting in the first part and the extra conditioning after. Felt fit throughout this and it was fun to do a heavier power clean.
A.
On a 24:00 Clock:
30 Double-Unders
15 Power Cleans (135/95#)
60 Double-Unders
12 Power Cleans (155/105#)
90 Double-Unders
9 Power Cleans (185/125#)
120 Double-Unders
12 Power Cleans (205/145#)
150 Double-Unders
3 Power Cleans (225/155#)
In remaining time, establish 1 RM / Heavy Single Power Clean
-10:20 ... all singles throughout and mostly consistent big sets on the DU ... had to break up the 120/150 into two and three sets respectively, but never took any huge breaks.
-1 RM went 255#, 275#, 295#, 305# ... all of those went up pretty easily and probably had a little more there. Happy to hit 305# without doing any consistent O lifting.
B.
AMRAP 20:
5/4 Cal Row*
10 GHD Sit-ups
*Add 5/4 Cal Row each round
-45 Cal Row + 2 Cals into 50
Solid class workout (A) and then crammed in most of my lower body lifting session right after. Weird work schedule today and wasn't going to be able to train again.
A.
4 RFT:
12 Front Squats (185/135#)
12 Toes-to-Bar
12 Box Jump Overs (24/20”)
-8:01, unbroken ... was tough to get the last couple sets of FS unbroken, but overall I enjoyed this and felt fit.
B.
Back Squat
6,5,4,3
Strict Chin-ups
4x5
-315# x6, 335# x 5, 345# x4, 365# x 3 ... 26# across on the chin-ups
C.
Bulgarian Split Squat Drop Set
Max + Max + Max (2x70-50-25)
-Complete ... don't remember the exact reps ... under 10 for the 70s and 50s... rough.
D.
Bench Adduction
3x8
Rock Back Calf Raise (2x26# KB in farmer's carry)
3x20
Banded Anterior Tibialis
3x20 (1 red band)
-Complete
Mashed together the class workout (A and E) and snuck in my bench workout in between. Overall got a lot of intensity out of this... burpees at the end were brutal after exhausting my chest/triceps with the lifting. Overall a solid training session.
A.
For time:
60 Deadlift (135/95#)
45 Shoulder-to-Overhead (135/95#)
15 Bar Muscle-ups
-7:01 ... DL Went 20/10/10/8/7/5 ... S2O went 15/10/8/7/5 ... Bar MU went 8/4/3 ... overall was consistent here, didn't take any large breaks, most were short and planned ... overall enjoyed getting this in.
B.
CGBP
5,5,4,4,3
-185#, 195#, 205#, 205#, 215#
C.
DB Floor Press
3x10
DB Pullover
3x10
-2x70# for floor press and 70# pull-overs
D.
JM Press
3x8
Seated Lateral Side Raise w/ Forward Lean
3x8
-95# JM Press and 2x25# side raises
E.
3 Sets:
25/18 Cal Echo Bike
15 Burpees to Target (6”)
Rest 2:00
-Complete ... didn't get the time, but went as hard as possible... first two sets felt fit, totally gassed and died on the last one.
Solid bodybuilding workout today... got in some tough crossfit this week, so it was nice to just get a pump and have a lower stress session. Enjoyed getting this in.
A.
3 Sets:
Leg Cradle Lunge w/ Lateral Flexion and Extension x 10
Empty Bar Strict Press x 10
Chest Elevated Push-up on Bar x 20
-Complete
B.
Seated DB Press
10-8-6-4
-2x50# for 10-8-6 and then 2x70# for the 4 ... didn't have any DBs between 50 and 70, probably could have done some heavier 8s/6s.
C.
Dips
2xMax
Banded Push-ups
2x10
-Dips went 21 and 14 ... push-ups were surprisingly very hard
D.
DB Bicep Curls
4x12
Banded Tricep Extensions
4x:60 for max reps
-2x35# curls and 1 purple band ... didn't get the exact reps, but got a really massive arm pump
E.
3 Sets:
Half Kneeling DB Press x 8 - each arm
Spider Curl x 10
-50# DB Press and 2x15# on the curls
F.
3 Sets:
Heavy Partial DB Lateral Raise x 10
Incline Bench Rear Delt Fly x 12
-2x35# and then 2x15#
G.
25 Min C2 Bike - Easy
-Complete
Got in the class (A and B) and then added in some of my deadlift/back workout that I was going to do later today. Overall cut down the volume on the lifting, but overall still got a great workout out of this session... that metcon was super challenging and fun, all the reps were unbroken and relatively fast, lots of time on the bike.
A.
3 Sets (18 min clock):
AMRAP 4:
15 Power Snatch (75/55#)
15 Pull-ups
15 Overhead Squats (75/55#)
Max Cal Bike
Rest 2 minutes
-50, 31, 31 = 112 cals
B.
EMOM 10:
Power Snatch x 1 rep
-135#, 135#, 165#, 165#, 185#, 185#, 195#, 195#, 205#, 215#
C.
Every :30 for 15 minutes (30 reps):
1 Deadlift
-Started at 315# and worked up to 405# for the last 5 minutes ... was considering going up above 405#, but after A and B I just kept it lighter.
C.
Standing One Arm DB Row
4x12
-80#
D.
Incline Bench Shrugs
4x12
-2x50#
AM Workout (0500)
A.
Every 4:00 for 28:00 (7 sets) of:
20 Goblet DB Lunges (50# DB)
20 Single DB Strict Press (10/side) - 50# DB)
Max Row in remaining time - no rest
-4,662m ... unbroken DB movements ... definitely got tough pressing on the back half of this ...but overall solid aerobic conditioning, got a really nice sweat out of this.
B.
Every 2 for 10 (5 sets) of:
'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
-Complete
PM Workout (1330)
Solid afternoon pressing / upper body pump, grateful to get this in.
A.
3 Sets:
Echo Cals x 25
Deficit Push-ups x 20
Supine Ring Pull-ups x 10
-Complete
B.
Slight Decline DB Bench
3x12
DB Pullover
3x12
-For the decline, went 2x65#, 2x70#, 2x80# and then 60# across on the pull-overs
C.
CGBP
5x3
-185#, 195#, 205#, 215# (fail - 2 reps), 215#
D.
Paralell Bar Dips
10-8-6-4-Max
-14 Reps ME
E.
DB Floor Press
4x10
-2x50# ... could have gone heavier, but only had access to these... kept the rest super short and got a big pump
F.
4 Sets:
Two Handed KZ Skull Crushers x 10
Inverted Skull Crushers x 10
-2x26# on the KB and BW
