11/26/24

Today was a decent lower body workout ... incorporating cleans given we have a crossfit event with cleans coming up in the near future... overall cleaning felt much better this week than it did two weeks ago... happy to at least get this stuff in... coming off of illness and lots of life stress has been tough recently. 

A.

Every 2 for 20 (10 sets)* of: 

1 Clean + 1 Front Squat + 1 Power Clean 

*5 sets at RPE 5-6

*5 sets of RPE 7-8 (TnG)

-185# x 2 sets, 205# x 2 sets, 225# x 2 sets, 235#, 245#, 255#, 265# ... all of these felt solid, definitely more there.

B.

Back Squat 

5 sets of 3 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-275#, 325#, 335#, 345#, 355# 

C.

Elevated Toe Double DB RDL

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# DB 

D.

Seated DB Calf Raise

3 sets: 15 reps – RPE 8

Barbell 21s 

3 sets: 21 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# for CF, 65# for 21s 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ x 10 reps (hollow-rocks, v-ups, tuck-ups :10 hollow hold) 

-Complete