AM Workout (0500)
A.
3 RFT:
200m Run
20 Toes-to-Bar
30 Wall-Balls (20/14#)
B.
Every :90 for 12:00 (8 sets):
Back Squat x 2 reps
C.
AMRAP 8:
1-2-3-4 etc…
DB Hang Squat Clean (2x50/35#)
DB Shoulder-to-Overhead (2x50/35#)
PM Workout (TBD)
A.
3 Sets:
Echo Cals x 25
Deficit Push-ups x 20
Supine Ring Pull-ups x 10
B.
Slight Decline DB Bench
3x12
DB Pullover
3x12
C.
CGBP
5x3
Paralell Bar Dips
10-8-6-4-Max
D.
DB Floor Press
4x8
E.
4 Sets:
Prone Incline DB Curl x 10
Two Handed KZ Skull Crushers x 10
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
AM Workout (0500)
A.
AMRAP 15:
10 Single DB Farmer’s Carry DB Box Step Overs (24/20” w/ 50/35# DB)
200m Run
15/200m, 20/200m etc… adding 5 step-overs each round
-35 Step-Overs + some running ... I went out the door at 14:30 for that last 200... overall felt consistent here, this was some good cardio and not too taxing.
B.
Every 2:30 for 10:00 (4 set) of:
Back Rack Reverse Lunges x 10 reps
-135#, 155#, 155#, 175# ... kept these light, didn't push the loading.
C.
EMOM 10:
12 GHD Sit-ups
-Complete
PM Workout (1300)
Had a decent afternoon workout, lots of different movements than I usually train, but overall it was a solid session, but didn't leave me wrecked.
A.
3 Sets:
Banded Hamstring Curls x 10
Leg Cradle Lunge Twist w/ Drunk Step x 10 yards
Hollow Rocks x 10
-Complete
B.
Back Squat
5x5
DB Incline Rows
5x10
-Squats went 315#, 315#, 335#, 335#, 345# ... rows were 2x50# across
C.
Heel Elevated BSS
12,10,8
-2x50# across
D.
3 Sets:
Bench Adduction x 8
Single Leg Calf Raise x 15
Banded Anterior Tibialis (red band) x 25
-Complete 50# DB to bumper plate on the SLCR
