12/23/23

Today was a solid workout ... got in my powerlifting (A-E) and then hit the crossfit class (F-G) my wife was coaching right after ... overall a good session, felt strong on the squats and decent on the conditioning piece. 

A.

Back Squat

4 sets x 3 reps (365 last week) 

Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-375# (10# over last week) ... felt easy. 

 

B.

Conventional Deadlift

2 sets x 1 rep (up to 500 last week) 

Up to daily max for two heavy singles.

-455#, 495# ... didn't push the loading here much, 495# felt easy ... looking forward to going heavier next week. 

 

C.

Sumo Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles.

-365#, 405# ... this is finally feeling not like complete ass ... 405# went up easily. 

 

D.

Banded Hamstring Curls

3 sets x 10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

Barbell Curls

3 sets x 12 reps

You can choose the amount of reps as long as it is within the suggested range.

-1 green band, 75# curls 

 

E.

Hammer Curls

3 sets x 12 reps

Aim to reach failure within the given rep range.

-2x35# across 

F.

EMOM 20: 

Min 1 - 15 Box-Jumps (step-down) (24/20")

Min 2 - 15 Wall-Balls (20/14#)

Min 3 - 15 Toes-to-Bar

Min 4 - Rest 

-Complete ... all sets unbroken, not too taxing, felt decent and consistent throughout. 

G.

Every :90 for 5 sets:

100 ft Farmer's Carry (2x72/53# KB) 

-Complete