5/19/25

AM Workout (0615)

Jumped into a CF class today... fun to life and move fast on the lighter snatches and good CF style conditioning. 

A.

Every :90 for 3 sets: 4 High-Hang Snatches at 50-60%

Every :90 for 3 sets: 3 High-Hang Snathces at 60-65%

Every 2:00 for 3 sets: 2 High-Hang Snatches at 65-70%

-Complete … sets went 135 / 145 / 155, 165, 175 … light weights, felt really good on these despite not snatching much the last ~year and a half 

B.

4 RFT:

300m/250m Row

12 Burpees over bar (lateral)

9 Squat Snatch (115/85#) 

-13:11 … snatches were rough, singles the whole way through. Definitely felt slower on the burpees, but nice crossfit conditioning. 

PM Workout (1400)

Had a decent bench workout this afternoon … was a bit tired going into this, but felt decent once I got rolling through it. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform DB Rows @ 50-75% intensity for 1-2 sets of 10-15 reps per side. 

-Complete

B.

Bench Press

4 sets x 5 reps (used 225 last week) 

Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-235# across (10# over last week)

C.

Bench Press

3 sets x 8-10 reps (used 205 for 3x10 last week) 

Lower the weight to a number that will have you reaching failure within the given rep range.

-215# for 3x10 (10# over last week) 

D.

Close Grip Bench Press

3 sets x 8-10 reps (185 for 3x8 last week) 

The goal is to reach failure within the given rep range in all 3 sets.

-195# for 6, then 185# for 2x8 … rough after parts B and C 

E.

Push Ups

3 sets x 10- 30 reps

-20,20,17 

F.

Dumbbell Skull Crushers 

Dumbell Side Raises

3 sets x 8-10 reps

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

-30# SC, 15# SR

G.

Dumbell Kick-Backs 

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

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

-25# kick-backs, 2x15# SR