5/26/23

AM Workout (0545)

A.

12 Minutes:

Split Jerk - Heavy Single 

-225#, 255#, 275#, 295#(f), 305#(f)... caught 295# and 305# with bent arms and missed both of them out in front of me, which was super lame given these are typically more comfortable reps for me and they didn't feel heavy. Ever since getting back into CrossFit last summer I haven't split jerked (or jerked much at all). In quarterfinals I was able to get a lot of reps at 275#, but anything above that today wasn't feeling great ... this is definitely a movement I need more practice with. 

B.

2:00 AMRAP

50 Double-Under

12 Toes-to-Bar

Max Wall-Balls (20/14#)

Rest 1 Minute Between Sets 

*Accumulate 100 Wall-Balls

-Result = 3 rounds, 7:50 ... went 35/35/30 unbroken sets ... lower volume conditioning, but I was fine with that given Murph is on Monday. 

PM Workout (1245)

Had a much better workout later in the day... definitely wasn't feeling great as I warmed up, but once I got moving on this all the pumpy stuff was really fun. Left the gym feeling much better and enjoyed getting this in. 

A.

Accumulate 10 Wall-Facing Strict HSPU 

-Complete ... didn't time this, just got in sets of 1-2 reps until I got to 10 

B.

Strict Press 

6 sets of 4 reps @ – RPE 8.5/10
*Rest 2:00-2:30 b/t sets

-Across at 145# 

C.

DB ZP 

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

-Across at 2x35# DB

D.

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 

E.

Standing DB Lateral Raise

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

-Across at 2x10#

F.

Deficit Push-ups

Body Row (on racked BB)

Hollow-Rocks 

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

-Complete ... 45# deficit for hands/feet on the push-ups 

G.

Dips

Standing Alternating DB Curl (10 each arm) 

V-Ups 

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

-Complete, 2x35# for the curls 

H. 

Seated EZ Bar French Press 

Standing EZ Bar Curls 

Tuck-ups 

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

-75# across