5/29/24

AM Workout (0530)

Had an abridged workout this morning... had to cut out some stuff on the back given that I was solo parenting and my son woke up around 6:15... sucks to have to cut stuff out, but still got some good intensity/pump out of this. 

A.

Strict Press

4x10 

Rest 1:30 - 2:00 b/t sets 

-115#

B.

Arnold Press 

3x15 

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25#

C.

Ring Y Raise

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

-BW

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.

Defecit Push-ups (hands and feet on 45# plates)

Supinated Grip Strict Pull-ups

5x10

*Rest 1:00-1:30 b/t sets 

-BW

PM Workout (1215)

I've been hankering to do some crossfit... took the day off work and jumped into the class to get this in. Fun stuff ... good to push-press and do a higher intensity metcon. 

A.

Every 2 for 10 (5 sets):

5 Push-Press (prower cleaned from floor)

-185#, 185#, 195#, 195#, 205# 

B.

AMRAP 9:

3,6,9,12... etc

Box Jump Overs (24/20")

Push-Press (95/65#)

-Round of 21 + 18 push-press ... was trying to finish that round of 24, but couldn't get that set of 24 unbroken... overall got a great sweat out of this, fun stuff.