TBD Crossfit?
A.
Deadlift
3x3
B.
Deadlift
4x3 @ 82.5% of the above heaviest triple
One Arm DB Row
4x8
C.
DB Step-Ups (2xDB to 20” Box)
4x6/leg
D.
Calf Iso Hold - Dorsiflexion
3x 20 seconds
Standing Calf Raises w/ DB
3x20
E.
DB Bicep Curls
4x12
Prone Incline DB Curls
4x12
Banded Tricep Extensions
4x30
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
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
