AM Workout (0500)
A.
10 RFT:
2 Thrusters (155/105#)
3 Bar Muscle-ups
4 Box Jump Overs (30/24”)
B.
On a 12:00 Clock:
Build to 3 RM Push-Press
C.
AMRAP 15, with 20# vest:
200m Run
8 Strict Pull-ups
16 DB Box Step-Overs (2x50/35# to 24/20”)
PM Workout (TBD)
A.
CGBP
5x4
Depth Push-ups to Explosive Rebound up
5x3
B.
DB Floor Press
4x12
C.
Dips
4xMax @ 2 minutes rest
D.
Seated Side Laterals w/ Forward Lean
3x12
Incline Bench Rear Delt Fly
3x12
Supinated Barbell Front Raise
3x12
E.
Extra tricep pump?
AM Workout (0500)
A.
5 Sets:
AMRAP 3:
10 Deadlift (275/195#)
15 Toes-to-Bar
Max Cals Echo Bike
Rest 2 minutes
-51, 39, 31, 29, 28 (178 total) ... woof this was tough ... all sets unbroken, but the bike really did a number on me. Great crossfit conditioning, happy to feel good and give this my all.
B.
EMOM 16:
Odd: 12 GHD Sit-ups*
Even: 15 Wall-Balls (20/14#)*
*On the last minute of each movement, complete a max effort set
-Result = 20 GHD sit-ups and 23 Wall-Balls
PM Workout (1530)
Solid squat session this afternoon... was nice to go a little heavy. Overall felt strong, fun stuff sneaking this in.
A.
Back Squat
6x3
DB Incline Rows
6x8/arm
-315#, 335#, 355#, 365#, 375#, 380# ... 80# Rows across
B.
DB Lunges, Farmer's Carry
3 x 20 Steps
Bench Adduction
3x6
-Complete
C.
Rock Back Calf Raise
3x12
Banded Anterior Tibialis
3x30
-135# rock back, 1 orange band
Solid Saturday workout this AM ... got in a version of the class workout (part A) and then snuck in my deadlift workout for the week. Felt solid throughout.
A.
Every 4:00 for 28:00 (7 sets) of:
200m Ski
5 x 1 Wall-Walk + 1 Strict WF HSPU
7 Double KB Snatch (2x35# KB)
-Complete … fasest / slowest were 1:45 and 2:25 … shoulders gassed out the wall-walks/hspu, but tried to remain as consistent as possible … fun conditioning that was so shoulder-limiting that it really didn’t wreck me much.
B.
Deadlift
3x3
-405#, 435, 460#
C.
Deadlift
4x3 @ 82.5% of the above heaviest triple = 385#
One Arm DB Row
4x8
-Complete, 80# DB Rows
D.
Calf Iso Hold - Dorsiflexion
3x 20 seconds
Standing Calf Raises w/ DB
3x10 (each leg)
-Complete, 50# DB for the raises
E.
DB Bicep Curls
4x12
Prone Incline DB Curls
4x12
Banded Tricep Extensions
4x30
-2x40# for the curls, 2x15# for the PIDBC, 1 green band … solid arm finisher
AM Workout (0500)
A.
3xAMRAP 9 (30 min clock):
1:00 Max Strict Pull-ups
1000m Run
1:00 Max Supinated Strict Pull-ups
Max Distance HSW
Rest 1 min
-Complete ... overall this was really good training ... I kept this slower / lower stress than my typical crossfit training, but overall really enjoyed getting this in and I am EXTREMELY grateful my left wrist isn't broken and is improving to the point I could HSW today and was totally unaffected ... got 100' on the first set, 75' on the second and 100' on the last... third run really slowed down and I cut out the last set of supinated pull-ups to get in some extra HSW. Fun stuff!
B.
Every 2 for 12 (6 sets) of:
'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
-Complete ... tough, but good.
PM Workout (1330)
Overall had a decent pump this afternoon... got in my shoulder workout (A-D) and then added in some extra tricep work after... solid shoulder work and a nice pump.
A.
Seated DB Press
12,10,8,6
-2x55# x12, 2x60# x 10, 2x65# x 8, 2x70# x 6
B.
Reverse Shrugs on Dip Bars
4x10
-Complete, BW
C.
Neutral Grip DB Bench Press
3x10
:60 rest
-2x70# across
D.
Heavy Partial DB Lateral Raise
4x8
Incline Bench Shrugs
4x8
-2x35# raises, 2x50# shrugs
E.
Rope Push-Downs
7 Sets: 8-12 reps
Rest :45
-52.5#
F.
Overhead Rope Extensions
7 Sets: 8-12 reps
Rest :45
-32.5#
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
