04/11/23

AM Workout (0645)

A.

For time:

100-75-50

Double-Unders

150-100-50 ft 

Single-Arm Overhead DB Lunge (70/50#)*

*25 GHD Sit-ups easter each set of lunges 

-Result = 12:58 ... fun conditioning... GHDs were by far the toughest part. 

B.

Snatch Doubles 

-Build up to 75% (175#) doing doubles all the way up. All reps should be from a dead stop. 

-After 75%, do anywhere from 5-8 more sets making small incremental jumps up to a “heavy double for the day”. Jumps should be 5-10# increments only. These small jumps are so you can accumulate some volume as well as find an accurate double max weight for today. You should be able to do each set of 2 reps under 20-25 seconds maximum. You should do a total of around 10-12 sets overall through this session. 

-95#, 115#, 135#, 155#, 175#, 185#, 195#, 205#, 215# (fail - only got 1 rep here) ... 9 sets total, didn't feel great today ... not sure if it was the workout/squatting yesterday or the lack of sleep last night (I was up with a sick infant 4-5 times between 11 pm and 5 am)... but definitely didn't feel great on this... 205# was the triple I hit last week, so I was definitely hoping to do more than that, but only got 205# for my double today. 

C.

Low Hang Snatch Pulls 

5 x 3 reps @ 80% 

*Use straps. Low hang should be done just below the knee.

-Complete, used 205# ... a little over 80%, but these felt really easy comparably to the full snatch. 

PM Workout (1400)

Had a solid afternoon session ... HSPU felt like ass, but everything else went well, got a nice chest/arm pump. 

Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)

-Complete

A

Strict HSPU

3 Max Sets 

Rest 2-3 Minutes 

Rest as needed, 1 max set of strict pull-ups with 35# immediately into 1 max set of unweighted pull-ups 

-9,9,9 on the HSPU ... 8 with 35# + 9 unweighted 

B.

Close Grip Bench Press

3 sets of 10 reps @ – RPE 8/10
*Rest 2:00-2:30 b/t sets

-185# across 

C.

Alternating Incline DB Bench Press

4 sets: 10 reps (each side)– RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# DB 

D.

Hex Press (DBs together DB Bench Press) 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-2x50#DB 

E.

Flat DB Chest Fly

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB

F.

4 Super-Sets:

Single DB Waiter Hold Curl

Double DB Skull Crushers 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-50# DB for the curls, 2x35# DB for the skull crushers 

G.

4 Super-Sets:

Standing Barbell Curl 

Seated DB Tricep French Press 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-45# for the curls, 50# for the DB