12/20/22

AM Workout (0545)

Hit the class workout this morning ... everything felt pretty good, snatching took a bit of time to warm-up but the last couple sets felt great. Didn't push the loading or intensity much today, but got in lots of good reps/movement. 

A.
3 Position Power Snatch (Ground, Below Knee, Above Knee)
Build to a Heavy 3 Position Power Snatch 

-95#, 135#, 155#, 185#, 185#, 185#

B.

For time:

100-80-60-40-20 

Double-Unders

50-40-30-20-10 

Sit-ups 

-9:02 ... missed two DU ... don't train sit-ups often, but I'm definitely not super fast at them, but got them all done unbroken at a consistent pace. 

PM Workout (1230)

Had a decent afternoon workout ... had to scale back the loading for my shoulder, but overall I was able to actually push things enough to get a pump and enjoy myself. Not too taxing of a session, but it was nice to get an upper body pump. 

A.

Close Grip Bench Press

3 sets x 8 reps @ 65% of 90% (165#)

-Complete

B.

Paused Close Grip Board Bench Press

1 set x 5 reps

Work up to a 5 rep max.

-Used 165# across ... didn't go up in weight, just focused on perfects reps 

C.

Neutral Grip Dumbbell Incline Bench Press

3 sets x 15 reps

Aim to reach failure at the given rep range.

-2x35# DB

D.

Bench Dips

5 sets x max reps

Do 5 max effort burnout sets.

-Was getting around 10-12 a round

E.

EZ Bar Skull Crushers

3 sets x 15 reps

aim to reach failure at the given rep range.

-Across at 75#

F.

Chin Ups

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10