5/9/19

Today was an okay workout... not very great. I think all the CrossFit conditioning yesterday has left me fried. Overall happy to get this in, was a lower volume session that didn't tax me too much. Left the gym with a pump and feeling good. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Upright Rows @ 50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete, 2 x 12.5# DB for 2 sets of 10 

B.

Bench Press

3 sets x 3 reps (240, 235, 230 last week = attempts should be for 235+ across) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-235#, 235# (fail - needed a spot on the 3rd rep), 225# ... had to drop down to 225# for the last set... the first set at 235# was a struggle, then went on to miss the 3rd rep on the second set. Dropped the weight down to get in good reps. 

C.

Strict Press

3 sets x 3 reps (160 across last week) 

Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete, across at 165# 

D.

Half Kneeling Single Arm Kettlebell Press

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 5 sets. 8-10 reps per arm.

-Complete, 3 x 10 with 50# KB

E.

Land-Mine Twists

3 sets x 8-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 3 x 15 with 90#