5/15/19

AM Workout (0530)

Jumped into another CrossFit class. It was very low volume cardio. Overall a nice sweat / way to start the day. 

A.
3 RFT:
1000m Run
150 Double-Unders
6 Rope Climbs (15')

-26:12 ... outside of my shoe coming untied during the second 1000, everything was at a consistent pace, overall felt aerobically good. 

B.
ROMWOD

-Complete

PM Workout (1430) 

Overall didn't have a great workout this afternoon... I felt good, but had really bad golfer's elbow in both elbows... probably from the rope climbs this morning... overall frustrating, but aside from the pull-ups, everything went well. 

A.

Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete, went 3 x 10 unweighted... went easy on these due to severe golfer's elbow

B.

Rack Chins

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-Did not do these ... just cut them out due to golfer's elbow pain being much worse with a supinated grip. Really glad my PFT is over and I can relax on training this movement pattern for a bit. 

C.

Lat Pull-Downs

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat Pull-Down machine do 3 extra sets of Rack Chins.

-Complete, 120# x 20,15,15

D.

Seated Dumbbell Curls

3 sets x 15-20 reps

15-20 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

-Complete, 2 x 35# DB for 3 sets of 15 per arm 

E.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

-Complete

F.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

-Complete

G.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-Complete