02/21/23

AM Workout (0545)

Got the class workout in this morning... fun/short session. 

A.

Every 2 for 10 (5 sets) of:

Bench Press x 5 @ 75% (215#) 

-Complete ... this felt solid ... this is the most I've benched since hurting my shoulder in October... no pain, which was great and happy to move loads over 200# without pain and comfortably from an RPE standpoint. 

B.

AMRAP 12:
3-6-9-12-15-18… 

Double DB Cleans (2x50/35#)

Toes-to-Bar

Burpee Over DB 

-Round of 15 + 12 Burpees ... I really wanted to finish that round of 18, but just didn't get to it ... tried to stay consistent and flow through this without any big breaks. Good stuff, fun / short conditioning. 

PM Workout (1400)

Added this in during the afternoon ... felt good throughout, was nice to get a longer session before tapering down for 23.2 on Friday. 

A.

Every 2 for 10 (5 sets) of:

Deadlift x 5 @ 75% (405#) 

-Complete

B.

3 Rounds
12 Dumbbell Snatches (50/35)
4 Burpee Strict Pull Ups
-rest 1 minute-
2 Rounds
24 Dumbbell Snatches (50/35)
8 Burpee Strict Pull Ups

-2:55

-3:59 

C.

Not For Time [for quality]:

4 rounds:

10 second Handstand Hold into 3-5 Strict Handstand Push Ups into 4-6 Kipping Handstand Pushups

-- rest about 1 minute between rounds --

-Complete ... went :10 / 3 Strict / 4 Kipping ... didn't feel great. 

D.

EMOM 25:

200m Row

-Complete

E.

Every 2 for 10 (5 sets) of:

'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete