AM Workout (0545)
A.
'Holleyman'
30 RFT:5 Wall-Balls (20/14#)
3 HSPU
1 Power Clean (225/155#)
-23:44 ... rough ... this is about :30 slower than around the same time last year and about 1 minute off my lifetime PR from early 2020 ... I was hoping to PR, but that just wasn't possible... I guess I should probably be more optimistic about this given I haven't been doing much crossfit at all and mostly just running the last 12 weeks (and 13 yesterday!) ... this kind of just bums me out thought given that I know I could have significantly PRed this workout when I was in quarterfinals shape in the spring. Regardless, happy to get this in pain free and enjoy myself in the gym.
PM Workout (1300)
Had an okay workout this afternoon ... didn't feel particularly great, but got what intensity I could and tried to get a pump.
Bench Press
4 sets: 10 Reps - RPE 8
*Rest 2:00-2:30 b/t sets
-195# across ... went 10/10/8/8 ... didn't feel great here.
B.
Alt. DB Tempo Incline Bench + Double DB Incline Bench
4 sets: 6 Reps (R + L + Both = 1) (each side) - RPE 8
*Rest 1:00-1:30 b/t sets
Alt. DB Tempo Incline Bench + Double DB Incline Bench
4 sets: 6 Reps (R + L + Both = 1) (each side) - RPE 8
*Rest 1:00-1:30 b/t sets
-Across at 2x35#
C.
DB Bench Press
4 sets: 10 reps – RPE 8
C.
DB Bench Press
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
-Across at 2x50#
D.
Chest Flyes
3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets
D.
Chest Flyes
3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets
-Complete, used 2x25# cross over symmetry bands ... very challenging
E.
Barbell Skull Crushers
3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets
E.
Barbell Skull Crushers
3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets
-Complete, went one set with 45#, then dropped down to 35# ... this was super difficult, I don't think I was able to get the entire 20 seconds at the bottom for the 2nd or 3rd set, but this was bit a painful blur.
F.
Single Arm Standing Tri Ext (band or cable)
F.
Single Arm Standing Tri Ext (band or cable)
Calf Raises w/ 1 second pause at top
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
-Complete, 15# for the extensions, BW on the raises
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