A.
5/3/1
Week 1 (5's): 65% (255#) x 5, 75% (295#) x 5, 85% (335#) x 5+
Back Squat
B.
Front Squat
6-4-3-3-4-6
Rest 2-3 mins
C.
3x6 each Reverse Back Racked Lunge
3x5 Romanian Deadlift
Rest 2 mins
D.
3 Sets:
Heel Elevated DB Goblet Squats
Banded HSC x 10 reps
Standing Calf Raises x 10-15 reps
Rest :60
E.
Every 4 for 20 (5 sets):
‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
30-40 Calorie Bike Erg
Overall had a solid upper body pump ... happy to get this at home, had to modify a few things slightly, but overall still had a great workout.
A.
5/3/1
Week 1 (5's): 65% (165#) x 5, 75% (185#) x 5, 85% (210#) x 5+
Bench Press
-Complete, 9 reps at 210#
B.
Close Grip Bench Press
10-8-6-4-4
Face Pulls
4x10
Rest 2-3 mins
-155# x 10, 165# x 8, 185# x 6, 205# x 4, 210# x 3 (fail - didn't get all 4 reps), face pulls with 1 red band
C.
Supinated Grip Strict Pull-ups
10-8-6-4-4
Behind the Neck Press
4x8
Rest 2 mins
-BW for 10,8 and then 25# for 6 and 35# for sets of 4 ... press went 75#, 85#, 95#, 100#
D.
3x6 Each Neutral Grip Single
Arm DB Bench Press
3x6 each DB Row
Rest :90
-75# press, 100# row
E.
3x8-12 - close to failure
DB Flyes
Lat Pull-Downs
Rest :90
-2x25# for flyes, 160# lat pull-downs
F.
3x8-12 - close to failure
DB Seated Shoulder Press
Bodyweight Rows (on racked barbell)
Rest :90
-2x35# DB for the pressing and BW rows
AM Workout (0700)
USMC PFT
25 Pull-ups (100 points)
3:45 Plank (100 points)
20:33 3 Mile (85 points)
-285 … 1 more point than last year, although my RPE was overall lower on this run and I haven’t been running much at all this year… all the crossfit has definitely helped me maintain my running despite cutting back my training volume on it a lot … anyway, pull-ups/planks were a breeze and overall happy with how this went.
PM Workout (1500)
Didn’t have anything planned today, but had some time to kill at work and snuck this in… put it together on the spot and a got a big bicep/tricep pump with light weights and small rest intervals.
A.
Straight Bar Spider Curls
7 Sets: 8-12 reps
Rest :45
-60#, 7x10
B.
Double D Tricep Push-Downs
7 Sets: 8-12 reps
Rest :45
-50#, 7x10
C.
Seated DB Curls
7 Sets: 8-12 reps
Rest :45
-2x25#, 7x10
D.
Overhead Rope Extensions
7 Sets: 8-12 reps
Rest :45
-50#, 7x10
Really fun/hard class workout today… felt very strong on the cleans and the HSW conditioning kicked my ass.
A.
Every :90 for 8 sets
Sets 1-3: 3 reps @ 185#
Sets 4-6: 2 reps @ 235#
Sets 7-8: 1 rep @ 255#
straight into…
EMOM 3:
8-10 Power Cleans at 40-50%
-Complete … there were some percentages for the working sets, but just went off feel and felt very solid throughout … did 3x8 with 155# on the EMOM.
B.
4 RFT:
15 DB Bench Press (2x60/40#)
50’ DB Front Rack Walking Lunge (2x60/40#)
100’ HSW
-22:10 … this was REALLY hard for me and very humbling … dumbell movements were manageable for me, but the volume of HSW was very hard for me… the last set of 100’ took me close to 5 minutes, which sucked.
AM Workout (0615)
Solid class workout this AM … felt good to run fast and get in the some pull-ups before my PFT later this week.
A.
Every 3 for 15 (5 sets) of:
2 Back Squats @ 80+% (355#)+
straight into...
1 Max Distance Broad Jump
-365# for the back squat doubles, didn’t calculate the jumping distance
B.
Every 4 for 20 (5 sets) of:
400m Run, in the remaining time:
1 Strict Pull-up
3 Air Squats
2 SPU
6 AS
3/9, 4/12 etc...*
*No rest between sets, pickup where you left off on the pull-ups/air squats each time
-11 Pull-ups + 5 air squats
PM Workout (1500)
Solid back/bicep pump this afternoon … overall a good time and lower stress workout.
A.
5x5 Strict Pull-ups + 1 max set of BW pull-ups
-rest 1:00-1:30 b/t sets-
-26#, 35#, 35#, 44#, 53# + 11 reps
B.
Cable Rows
3 sets of 10
-rest 1:00-1:30 b/t sets-
-160#, 180#, 200#
C.
Neutral Narrow-Grip Lat Pull-Downs
3 sets of 10
-rest 1:00-1:30 b/t sets-
-160# across
D.
Low Hammer Strength Rows
3 sets of 10
-rest 1:00-1:30 b/t sets-
-160#
E.
EZ Bar Curls
3 sets of 10
-rest 1:00-1:30 b/t sets-
-70#
F.
Hammer Curls
3 sets of 10
-rest 1:00-1:30 b/t sets-
-2x35# DB
G.
Spider Curls
3 sets of 10
-rest 1:00-1:30 b/t sets-
-2x25# DB
H.
Sorenson Hold
3 sets of :45
-rest 1:00-1:30 b/t sets-
-Complete
Got in a nice upper body pump... definitely still not feeling great from the travel I had to/from Hawaii... my red eye flight got delayed 3 hours on Saturday night and I slept overnight in the airport / a couple hours on the plane and I'm still catching up to the 6 hour time difference... anyway, got in what I could and I am grateful to get this in, didn't push anything super hard, but it was nice to get a pump.
A.
Bench Press
4 sets of 10
-rest 2:00 b/t sets-
-185# across
B.
DB Incline Bench Press
4 sets of 10
-rest 1:00-1:30 b/t sets-
-2x60# DB, 10,10,10, 8
C.
DB Pull-Overs
Strict Supinated Pull-ups
3 sets of 10
-rest 1:00-1:30 b/t sets-
-50# pull-overs, BW pull-ups
D.
Deficit Push-ups
Bodyweight Rows
3 sets of 10-15
-rest 1:00-1:30 b/t sets-
-3x15 on each movement, BW
E.
Seated DB Overhead Extensions
4 sets of 10
-rest 1:00-1:30 b/t sets-
-50#
F.
Every 2 for 10 (5 sets) of:
Plank x :60
Banded Tricep Push-Downs (purple band) x 20 reps
-Complete
