7/7/23

AM Workout (0545) 

Did the class workout this AM (parts A and B) and snuck in a 3 mile run right after... the run was rough and slow after the high intensity crossfit ... but I really enjoyed getting the class in and pushing the crossfit workout. It was simple, but high intensity and hard.

A.
5 Sets:

3 Dead Stop Deadlifts @ 70% (375#) 

50% of Max Strict HSPU (7 reps) 

Rest :90 

-Complete ... this was fun and got all these reps comfortably, sets of 7 HSPU felt surprisingly good. 

B.

5 RFT:

50 Double-Unders

7 Thrusters (115/80#)

-5:28 ... had to break up sets 3/4/5 of DU into 30/20 with a planned break each time ... otherwise tried to put the pedal to the floor. Fun/short workout. 

C.

3 Mile Easy Run

-31:30 ... on the slower side, but wasn't pushing this at all and just went super easy. 

PM Workout (1600)

Had a decent afternoon workout ... got a nice shoulder/arm pump out of this. Kept the weights light and the rest intervals short. 

A.
Shoulder Press
4 sets of 10 reps @ – RPE 6/10
*Rest 2:00-2:30 b/t sets 

-115# across 

B.
Seated Double DB Shoulder Press
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets 

-2x35# DB across

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

-Complete

E.
Deficit Push-ups (hands and feet on 45 + 25)
Chin-ups
5 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets 

-Complete, bodyweight 

F.
Dips
Hammer Curls
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets 

-Dips BW and 2x35# for the curls 

H.
Inverted Skull Crushers
Barbell Curls
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets 

-BW and 75# for the curls 

I.
3 Sets:
Max Reps Bench Dips
*Rest 1:00-1:30 b/t sets

-13,12,12 ... totally gassed at this point ... didn't have much go.