AM Workout (0500)
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
B.
EMOM 10:
Power Snatch x 1 rep
C.
4 Rds:
16 Burpee Box Get Overs (40”)
Rest 1 min
PM Workout (TBD)
A.
Staggered Stance DB RDL
4x8
Single Leg Weighted Hip Lunge
4x10
B.
Every :30 for 15 minutes (30 reps):
1 Deadlift
C.
Standing One Arm DB Row
4x12
D.
Reverse Shrugs on Dip Bars
4xMax
Incline Bench Shrugs
4x12
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
Complete Rest ... was planning on training today, but I am also feeling a bit beat up and had a crazy work schedule today ... just took some rest.
I am super sore in my biceps from the 112 C2B pull-ups in 12 minutes yesterday... also have a decent tear on my right hand ... but despite feeling sore, once I got warmed up and moving I felt pretty good.
A.
AMRAP 12:
5-10-15-20…etc
Deadlift (185/135#)
Burpee Box Jump Overs (24/20”)
-Finished the round of 25 ... flowed through this at a consistent aerobic pace ... didn't really push this too hard, but got a good sweat out of it and overall enjoyed getting it in.
B.
Every 3:00 for 15:00
Back Rack Reverse Lunges
10 Reps
-135#, 155#, 175#, 185#, 185# ... didn't really push the loading, had an intense lower body day yesterday, but always good to get in some lunges.
AM Workout (0500)
A.
AMRAP 12:
8/6 Cal Echo Bike
8 Pistols, alternating
4 C2B Pull-ups*
*Add 4 C2B Pull-ups per round
-28 C2B + 1 Cal Echo Bike ... this was really fun, went unbroken through 24 and then went 15/5/4/2/1/1 ... fell apart there on the round of 28, but overall happy to cruise through this and feel good throughout. C2Bs felt solid today.
B.
EMOM 10:
13 GHD Sit-ups
-Complete ... this was tough ... finished at about 10:12 ... kept on the pace for 9 minutes and only went over time on that last set... this was harder than last week when I did 12 EMOM... but I think I was just thrashed from part A this morning.
PM Workout (1600)
Short, albeit solid afternoon workout ... felt decent overall and happy to sneak this in.
A.
4 Sets:
Banded HSC x 10
Side Pillar to Hip Drop and Breach x 10
Superman Holds x :30
-Complete
B.
Back Squat
5x4
Strict Supinated Grip Pull-up
5x5
-315#, 335#, 355#, 365#, 365# and 25# across on the pull-ups
C.
30 Degree DB Lunge
2x30 yards (drop set to failure)
-2x50# for the first 15 yards and then 2x25# for the second set ... I went way too light on this, but I didn't have access to many DBs.
D.
3 Sets:
Seated HSC x 10 reps
Banded Anterior Tibialis x :60 - max reps each leg
Standing Calf Raises w/ Single DB - :60 - max reps each leg
-Complete ... 150#, 160#, 165# on the HSC ... was getting about 20 reps each movement for the ME calf work ... big calf pump.
Tested a few workouts for an upcoming competition ... they are not disclosed so I will not be publishing them here ... but it took about 3-4 hours and we worked through the workouts themselves, feedback on each of them and went through some variations of the events ... not as taxing as I thought they would be, but they were partner workouts, so the inherent built-in rest was nice ... anyway, got a good amount of aerobic work and crossfit in today.
Got in the class WOD (part A) and then snuck in some extra stuff (B and C) after ... have a bit of a crazy day today with my last bit of stuff being delivered to Hawaii... happy to get in a little extra pump stuff.
A.
AMRAP 10:
2 Sand Bag Cleans Over Shoulder (150/100# - 1 R, 1 L)
3 Ring Muscle-ups
4 Burpee Box Jump Overs (30/24")
-7 Rds + 2 BBJO ... flowed through this at a consistent pace, didn't push it too hard, but got lots of good movement.
B.
RDL
5x5
Hammer Curls
5x10
-RDLs went 225#, then 4 sets of 275#, 2x40# HC
C.
4 Sets:
DB Bicep Curls x 12
Barbel Reverse Curls x 12
-2x40# and 45# reverse curls
AM Workout (0500)
A.
Every 5:00 for 25:00 (5 sets) of:
8 Strict HSPU (on DBs to 1 abmat on a 35# plate)
15/12 Cal Echo Bike
21 KBS (53/35#)
-Complete … this was supposed to be 9 regular HSPU, but my wrist is still sore/tender/unusable, so I adjusted to a neutral grip on pair of DBs… these are WAY harder for me than regular HSPU, but overall this was good training … scaled the reps back from 9 to 8 becuase on the first set I got 8 unbroken (was trying for 9) and these were just tough for me overall. I tried to get these to not be a deficit with the extra plate in there... overall still got a really solid workout out this and had to break up the sets to 5/3 or 4/2/2 ... Grateful to atleast scale/modify and still get a solid session out of this.
PM Workout (1300)
Had a decent workout this afternoon... was lower volume of some heavier pressing stuff, got through this in about 45 minutes.
A.
3 Sets:
Inch-Worm, hands only x 10
Spider Complex to Horizontal Rotation x 5
Dynamic Push-ups x 10
-Complete
B.
Seated DB Press
5x5
Push-ups
5 x Max
-2x55#, 65#, 70#, 75#, 75# ... can't remember push-ups, but just tried to get a big pump
C.
Slight Decline DB Bench Press
15,12,10
-2x55# x 15, 2x65# x 12 and 80# x 8... didn't get 10 on that jump to the 80s, but went for it.
D.
3 Sets:
Plate Front Raise x 12
Double D Tricep Push-Down x 12
-25# FR and 50# push-downs
E.
3 Sets:
Russian Twists x 20 reps
Strict Hanging Knee Raise x 10 reps
Plank x :60
Minimal Rest
-Complete, 20# medball on the twists
