AM Workout (0545)
Hit the class workout (part A) and then added in parts B and C ... had a great time in the gym today, one of the most enjoyable days I've had back in the gym since resuming crossfit.
A.
3:00 AMRAP (4 Sets)
500m Row
Max Power Snatch
Set 1: 95/65#
Set 2: 115/80#
Set 3: 135/95#
Set 4: 155/105#
-18 reps at 95#, 13 reps at 115#, 10 reps at 135#, 9 reps at 155#
B.
12 Minutes directly after Part A to build to a heavy single Power Snatch
-175#, 185#, 195#, 205#, 215# ... called it there ... haven't snatched heavy in a very long time (many months and very infrequently over the last couple years) ... but 215# went up easily ... looking forward to snatching 225# again soon.
Rest about 10 minutes then...
C.
For time:
12 Ring Muscle-ups
100 Double-Unders
12 Bar Muscle-ups
150 Double-Unders
12 Bar Muscle-ups
100 Double-Unders
12 Ring Muscle-ups
-13:05 ... this was fun, but challenging ... particularly the set of 150 double-unders in the middle ... didn't resort to singles on either movement, just sets of 3 or more ... fun/high skill workout, had a great time doing this.
PM Workout (1700)
Super easy de-load workout this afternoon... got everything in quickly.
A.
Bench Press Prep
1-2 sets x 10-15 reps @ 40-50%
Perform Upright Rows @ 40-50% for 1-2 sets of 10-15 reps.
-Complete
B.
Bench Press
2 sets x 5 reps @ 70% (200#)
70% of your one rep max bench press.
Bench Press
2 sets x 5 reps @ 70% (200#)
70% of your one rep max bench press.
-Complete
C.
Strict Press
2 sets x 5 reps @ 55-60% (115-125#)
55-60% of your one rep max strict press.
Strict Press
2 sets x 5 reps @ 55-60% (115-125#)
55-60% of your one rep max strict press.
-Complete, 115# across
D.
Half Kneeling Single Arm Kettlebell Press
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. 12-15 per arm.
Half Kneeling Single Arm Kettlebell Press
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. 12-15 per arm.
-3x12/arm with 35# KB each set
E.
Abwheel Rolloutss
3 sets x 10 reps
Abwheel Rolloutss
3 sets x 10 reps
-Complete
F.
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.
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
G.
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.
G.
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
H.
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.
H.
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
No comments:
Post a Comment