07/06/22

 AM Workout (0545)

A.

4 Sets, each for time: 

From 0:00 - 5:00 

3 rounds:

8 Toes To Bar

10 Power Cleans (105/75)

-Time cap: 5 minutes-

From 5:00 - 10:00

3 rounds:

8 Toes To Bar

8 Power Cleans (135/95)

-Time cap: 10 minutes-

From 10:00 - 15:00 

3 rounds:

8 Toes To Bar

6 Power Cleans (165/115)

-Time cap: 15 minutes-

From 15:00 - 20:00 

3 rounds:

8 Toes To Bar

4 Power Cleans (185/125)

-Time cap: 20 minutes-

-Result = 

2:01

2:24

2:36

2:31 ... this was a tough workout ... ended up getting the first 6 sets of TTB unbroken, 7th set went 6/4 and then the last set went 4/3/2/1 ... power cleans were all over the place... unbroken sets to a point followed by a few singles, but I was pretty consistent with my times. Really good crossfit workout ... rocked my grip/forearms. 

PM Workout (1600)

A.

Deadlift

4x4 @ 375#

1x2 @ 430#

1x2 @ 480#

1x8+ @ 375# 

-Complete ... got 11 reps on the last set (1 more than last week)

B.

Strict 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.

-3x10, unweighted ... smoked from this morning 

 

C.

Supinated Grip Pull-ups

3 sets x 12-15 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.

-3x10, unweighted ... smoked from this morning 

 

C.

Supinated Close-Grip 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.

-3x15 with 115#

 

D.

Hammer Curls

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.

-3x15 with 2x25#

 

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, crossover symmetry 

 

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, crossover symmetry 

 

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, crossover symmetry