Tuesday
A.
Ever 2:00 for 30:00
10/7 Cal Bike
1 Power Clean - build over 15 sets to a heavy single
B.
Every 5:00 for 25:00
500m Row
12 DB Hang Squat Cleans (2x50/35#)
8 Ring Muscle-ups
or Run?
PM Workout (TBD)
A.
CGBP
5x3
B.
Strict Pull-ups
5x10
C.
Slight Decline DB Bench
3x12
DB Pullover
3x12
D.
Barbell Curls
4x10
Prone Incline DB Curls
4x10
AM Workout (0500)
A.
5 RFT:
9 Thrusters (95/65#)
6 Toes-to-Bar
9 Strict HSPU
6 Toes-to-Bar
9:59 ... thrusters and TTB unbroken ... SHSPU went 5/4 for 2 sets and then 4/3/2 for remaining ... tried to be deliberate about breaking and move consistently through this, definitely lost a little time on the second half with bigger rest on the HSPU ... but overall I felt fit and I am happy with getting through this.
B.
On 15:00 Clock:
Front Squat up to a heavy triple
-Triples went 220#, 270#, 290#, 305#
C.
EMOM 10:
13 GHD Sit-ups
-Complete ... this felt overall decent and a lower RPE than the last time I did this and tried for 12 reps ... will try for 14+ in the near future.
PM Workout (1400)
Had a solid afternoon workout... squatting felt good this morning and good this afternoon... this is nice given it wasn't feeling great a few weeks ago. Overall happy with how this went, looked super simple, but was a great leg pump.
A.
Back Squat
5,5,4,4,3,3
Standing One Arm DB Row
6x6
-315# x5, 335# x 5, 350# for the sets of 4 and 370# for the sets of 3 ... 97# KB for the rows
B.
Heel Elevated Bulgarian Split Squat
As one big super-set: 10, 10, then Max reps at BW
-2x53 KB for 10, 2x35# for 10 and then 20 at BW each leg - this was SUPER hard and a massive pump in the legs, fun stuff.
C.
Standing Calf Raises (bodyweight)
3x30
KB Side Bends
3x10/side w/ 70# KB
-Complete
D.
Banded Anterior Tibialis Raise
3x30
Bench Adduction
3x6
-Complete, 1 orange band
Solid final workout of the week... easier crossit and felt good getting in the lifting stuff.
A.
AMRAP 24, with partner’s alternating full rounds:
12/9 Cal Row
30 Double-Unders
4 Sand Bag Cleans (150/100#) - odd rounds
6 DB Snatch (80#) - even rounds
-Complete ... I think I did 7 total rounds and my partner was in his 8th when we hit the clock ... overall this was nice aerobic training and not taxing at all compared to my typical workouts, which I needed after a tough week of training.
B.
Unsupported Seated DB Press
4x8
-2x50#
C.
Slight Decline DB Bench
4x10
DB Pull-Overs
4x10
-70# DBs on both movements
D.
DB Shrugs
4x8
KB Skull Crushers
4x8
-2x70# shrugs and 2x35# KB skull crushers
E.
Standing Calf Raise w/ Single DB
3x15/leg
Banded Anterior Tibialis
3x15/leg
-50# DB, 1 red band
AM Workout (0500)
Lots of solid conditioning this AM ...
A.
AMRAP 9:
9 C2B Pull-ups
3 Hang Power Cleans (185/135#)*
*Add 3 HPC each round
-15 HPC + 11 HPC into the round of 18 ... this was pretty heavy and overall a challenging combination. 56 hang cleans at 185# and 54 C2B pull-ups ... lots of grip.
B.
EMOM 15:
1 Power Clean + 2 Split Jerks
-135# across ... focused on speed and position ... kept this light and technical, which was nice.
C.
Every 5 for 15 (3 sets) of:
800m Run
Max Set of Strict HSPU in remaining time
-12,10,10 ... rough, but tried to push it.
PM Workout (1500)
Overall got a decent back/arm pump this afternoon... was a bit fatigued, but I was happy to get this in as I've been working some longer hours and it was a nice relief to get away from my desk for an hour.
A.
Reverse Shrugs on Dip Bar
3x12
DB Shrugs
3x12
-Complete, shrugs went 70s,80s,90s
B.
RDL
5x4
DB Incline Rows
5x8/arm
-225#, 245#, 265#, 275#, 275#, 90# across on rows
C.
Machine Hamstring Curls
3x12
-160#
D.
Sorenson Hold
3 sets of :30
Rest :90
-Complete
E.
Alternating DB Bicep Curls
4x12/arm
KB Forearm Curls
4x12/arm
-2x35# DB and 26# KB
F.
Alternating DB Hammer Curls
3x12/arm
Prone Incline DB Curls
3x12
-2x35# DB and 2x20# DB for incline prone
Today was a really solid workout ... I really enjoyed getting this in and training my RC / HSW. This was a class workout, but I modified the movements slightly to target my weaknesses.
A.
AMRAP 35:
250m Bike Erg*
2 Rope Climbs (15’)
80’ HSW
60m Farmer’s Carry (2x70/53#)
Rest 1:00
*Bike increases by 250m each round
-5 Rds ... solid aerobic movement, lots of time on my hands, which I need. Mostly unbroken sets of 20' for each set of 80' ... definitely got a bit slower HSWing on the 5th set and actually came down around 10' on two of the sets to break up the segments of 20' ... overall still great training and I was happy to get this in.
B.
Every 2 for 12 (6 sets):
‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
-Complete
Did the class (A and B) and then added in some extra cardio. Overall a solid crossfit session.
A.
On a 14:00 clock
Back Squat - work up to a heavy triple
-315#, 355#, 375# ... overall felt very good here, kept these all comfortable... had my leg day on Monday and still snuck this in with the class.
B.
6 Rounds:
10 Lateral Bar Burpees
10 Overhead Squats (95/65 / 135/95 / 165/115 - increase weight every 2 rds)
Rest :60
-Took a total time of 11:45 - 5:00 = 6:45 ... unbroken OHS, really good training for me, both weaknesses of mine, but felt decent and had fun
C.
AMRAP 20:
30/25 Cal Row
10 Lateral Burpees Over Rower
-Complete ... didn't record the rounds here, but enjoyed this in... got a ton of good cardio/sweat out of this and I was happy to get in some more lateral burpees.
