7/13/23

AM Workout (0545)

Jumped into the crossfit class this morning ... wasn't too taxing overall and got a Ince workout out of this. 

A.

5 Sets:

Pause Bench Press x 2 Reps @ 75% (225#)

High Box Jumps x 3 Reps @ 6-8" below 1 RM (Used 39.75") 

Rest as needed

-Complete

B.

4 RFT, with a partner, one partner working at a time:

12 Bar Muscle-ups

12 Wall-Walks 

24 Med-Balls Sit-ups (20/14#) (synchro) 

-13:23 ... went 1:1 on the bar MU (3/3/3/3) and WW (2/2/2/2/2/2) at a fairly consistent pace ... got a good sweat, sit-ups were surprisingly the toughest part. 

PM Workout (1245)

Got in an afternoon lift/pump, it was nice ... felt surprisingly good throughout. Happy to be able to get this in over lunch. 

A.

5 Sets of: 

Deficit Deadlift x 2 Reps @ 75% (405#)

Deficit Strict HSPU x 40% of regular max SHSPU (5 reps)

Rest as needed

-Complete ... used a 35# hi-temp bumper for the deficit on the DL and 2x45# + 2x25# hi-temp bumpers to 1 ab-mat on the SHSPU ... tough, but good training. 

B.

Strict Press 

4 sets: 10 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets

-95# across ... went a bit lighter than usual, but was wrecked from part A. 

C.

Diamond Push-ups

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

-Complete, bodyweight 

D.
Double DB ZP
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# across 

E.

DB Snow Angel Raise

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

-2x10# across 

F.
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

G.
DB Curls
Tri Extensions
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25# for the curls ... 80# for the extensions