4/8/20

Today was a solid training session... feeling generally beat up from the previous two days... glad to have a rest day tomorrow. Overall felt good on this workout though, got a big pump and enjoyed myself. It was fun to do to a little core/grippy Crossfit conditioning piece in the middle of the session. 

A.
Conventinal Deadlift

3 sets x 5 reps (395# - used 385# last time) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-Complete, across at 395# ... got all the reps easily. 

B.

Weighted Pull Ups

3 sets x 10-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-45# x 10 reps, 45# x 7, 35# x 9 ... had to drop down the weight for the last set, but overall felt strong on this, 45# for 10 is a new 10 RM PR. 

C.

Barbell Row

2 sets x 10-15 reps

Aim to reach failure within the given rep range.

Glute Ham Raises

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-185# for 2 x 10 on the rows ... GHR was like 6-8 reps each set, but I am terrible at these and wasn't really doing them properly... just tried to get the best reps I could, but they were mostly negatives with assist up. 

D.

For time: 

'Annie' 
50-40-30-20-10 
Double-Unders
Sit-ups 

straight into... 

21-15-9
DB Muscle Cleans (2 x 53/35#)
Toes-to-Bar 

-12:22 ... this really rocked my core and got a bit grippy on the biceps/forearms ... overall fun conditioning though. 

E. 

Barbell Curls

3 sets x 6-12 reps

Aim to reach failure within the given rep range.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

Aim to reach failure within the given rep range.

Bird Dogs

3 sets x 12 reps

12 reps per side.

-Complete, 75# for 3 x 12 for the curls, 2 x 11# plates for 3 x 15 on the raises