1/26/23

 AM Workout (0545)

Did the class workout today, it was an easier day overall, not too taxing ... it was nice to leave the gym feeling refreshed and good. 

A.

12 Minutes to Establish:

Deadlift - Heavy Single

-Warm-up and then singles went: 455# x 1, 485# x 1, 505# x 1 ... got all these reps very confidently ... 12 minutes is not a ton of time, definitely more there for a true 1 RM, but glad these reps felt manageable and I was very confident handling these weights. 

B.

Team of 2

12 Sets total (6 each), 1:1 Rest

100 FT KB Farmer Carry (2x70/53#)

6 Box Jumps (36/30”)

-Complete ... this took about 9 minutes ... very/short/easy workout 

C.

10 Minutes lower body stretching/foam rolling

-Complete 

PM Workout (1330) 

Got in a second session at home... it was MUCH more difficult than my AM CF class... conditioning smashed me. 

A. 

Front Squat

1 set x 3 reps

Work up to a 3 rep max / tough triple 

-Warm-up, the triples went 275#, 295#, 315# 

B.

Chin Ups

5 sets x max reps

-22,11,11,9,9 ... rough, massive pump ... I think 22 reps for chin-ups might be a PR? 

C.

Good Mornings 

4 sets x 8 reps

Lat Pulldown

4 sets x 10 reps

Aim to reach failure within the given rep range.

-135# for the GMs and 110# for the lat pull-downs ... kept these light and rest interval short 

D.

2 sets: (1 set every 12 minutes)
75/60 Calorie Assault Bike 
*Every minute on the minute perform 5 burpees on to plate

-6:55 

-7:55 ... these were brutal ... really tough aerobic conditioning piece... definitely good training for the open.