9/12/20

 AM Workout (0830)

Went to an actual crossfit gym today... first time in about 6 months since I've been in a crossfit gym. This was a fun aerobic partner workout. Overall enjoyed myself on this, it was fun to run and push myself in a crossfit workout, have been training quite a bit differently the last few months.

A.
AMRAP 25, with a partner:
30 Push-ups
20 Toes-to-Bar
15 Thrusters (95/65#)
400m Run (200m each partner) 

-7 Rounds + 65 reps (finished the thrusters of the 8th round) ... felt good throughout, split this up almost equally (15/15 ... 10/10 ... 8/7 ... 200/200) 

B.

ROMWOD

-Complete

PM Workout (1530) 

Overall had a good PM session ... was nice not to have to get the cardio in this afternoon, felt good throughout these movements. 

Warmup

Seated Banded Hip Abductions x 20 reps

Box Step Down x 8/leg

Quadruped Hip CARs x 4/leg (10sec/rep)

x 2-3sets

-Complete

 

A1) Snatch Grip Romanian Deadlift: 3110; 8-10 reps; rest as needed x 3 - pre-fatigue reps

• Still keep the loads light, but you can increase a little from last week

A2) Barbell Glute Bridge: 10X1; 15 reps; rest as needed x 3

-95# for both movements 

 

B) Back Squat: 4441; 5,4,3; rest 2:30

• Longer Tempo this week than last - attempt to hit similar loads as last week with the longer tempo

and fewer reps. Go up if you feel good.

-185# x 5, 215# x 4, 240# x 3 ... tough tempo, but overall manageable at these loads 

 

C1) Split Stance Good Morning: 4111; 6-8/leg; rest 60sec x 3

C2) Kettlebell Front Rack RNT Split Squat: 20X1; 8-10/leg; rest 15sec between legs; rest 60sec x 3

-95# for the good mornings ... 2 x 53# and 1 black band for the split squats 

D1) Dumbbell Side Plank Rotation: 15/arm; rest 60sec x 3

D2) Dual KB Rack Squat: 33X1; 6-9 reps; rest 60sec x 3

• Moderate loading - ensure you hit the tempo perfectly and hold a very active position at the

bottom of the squat. Do not sit passively at the bottom of the squat

-15# DB for the rotations ... 2 x 35# KB for the squats