Hit the class workout this morning ... still don't feel back to 100% normal... have a bit of a runny nose and I am generally tired, but got through it. I was really happy to workout and start day with a crossfit class.
A.
Every 3 for 24 minutes (8 sets) of:
15/12 Cal Assault Bike
10 DB Thrusters (2x50/35#)
-Result =
1:06
1:06
1:06
1:14
1:17
1:25
1:25
1:23 ... tried to stay as consistent as possible here, but my bike slowed a bit on the second half ... thrusters consistently unbroken.
B.
B.
5 Sets of:
20 DB Rows (10/arm)
Rest :60
-Complete, 50# DB across
PM Workout (1400)
Going to start incorporating a lower volume powerlifting program as the class workouts are not structured enough strength progression. Hoping to follow this for the next 10 weeks. This session took about 45 minutes, going to try to keep all of these strength sessions to under 60 minutes.
Shoulder Warm-up
-Complete, took about 15 minutes, going to incorporate this 3 days a week for my warm-ups
A.
Back Squat
3 sets x 10 reps @ 65% of 90% = 275#
Rest 90 seconds between sets.
-Complete
B.
Deficit Conventional Deadlift
1 set x 5 reps
Work up to a 5 rep max. 2" deficit.
-135#, 225#, 315#, 365#, 405#
C.
Bulgarian Split Squats
3 sets x 10 reps
10 reps per leg.
Good Mornings (light)
3 sets x 10 reps
V-Sits
3 sets x 20 reps
-Complete, unweighted for the split squats, 95# for the GMs
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