05/11/23

AM Workout (0545)

Got in the class workout this morning ... it was the best class workout I've done in a while, I really enjoyed getting this in. Fun, albeit short, lifting and some very solid crossfit conditioning. 

A. 

Clean 

3 Sets of 1 @ 85-90% (265-285#)

-Complete, across at 275#

B.

Clean Deadlift 

3 Sets of 3 @ 100% of 1 RM Clean (315#)

-Complete, across at 315# 

C.

AMRAP 15:

12/10 Calorie Echo Bike

10 Thrusters (95/55#)

12/10 Calorie Echo Bike

8 Thrusters (115/75#)

12/10 Calorie Echo Bike

6 Thrusters (135/95#)

12/10 Calorie Echo Bike

4 Thrusters (155/105#)

12/10 Calorie Echo Bike

Max Squat Clean Thrusters (185/125#) 

-28 Reps at 185# ... finished the first part around 7:30 ... then tried to push it on the heavy squat clean thrusters ... really fun/tough crossfit. 

D.

Every 2 for 6 (3 sets) of:

Sorenson Hold x :45 

-Complete 

PM Workout (1500)

Had a super solid afternoon session ... felt surprisingly strong despite the intense crossfit in the AM ... got a massive pump and really enjoyed myself in the gym. 

A.

Shoulder Press 

5 sets of 6 reps @ – RPE 8/10
*Rest 2:00-2:30 b/t sets

-Complete, across at 145# 

B.

Seated Arnold Press

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, across at 2x35# DB 

C.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete 

D.

Banded Push-ups 

Chin-ups 

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

-Complete, 1 black band on the push-ups, bodyweight for the chin-ups 

E.

Dips 

Barbell Curls 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, bodyweight dips, 75# curls 

F.

Standing DB Curls x 10 reps - RPE 8

Bent-Over Lateral Raise

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x25# for the curls, 2x10# for the lateral raises