6/2/25

 AM Workout (0615)

Had a solid workout this AM after the rest / aerobic recovery this weekend. Felt great snatching and enjoyed getting everything in. Really fun metcon.

A.

Every :90 for 4 sets: 

1 Snatch PP + 3 OHS @ 40-50% of 1 RM snatch 

-165# across ... felt easy

B.

Every :90 for 4 sets:

3 Power Snatches @ 70-80% of 1 RM Snatch

-185# across ... felt solid on these, haven't been snatching much over the last couple years and this was fun. 

C.

'Ingrid'

10 RFT:
3 Snatches (135/95#)

3 Bar-Facing Burpees

-4:40 unbroken ... thought about doing singles, but just tried to go TnG unbroken sets for as long as I could and got through this at a fairly consistent pace. 

PM Workout (1430)

A. 

Bench Press Prep

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

Perform Banded Pull Ups @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete 

B.

Bench Press

4 sets x 5 reps (245 last week) 

Try to add 5 or 10lbs 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.

-255# (10# over last week) 

C.

Bench Press

3 sets x 8-10 reps (225 for 10,9,8 last week)

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

-230# for 10,10,8 

D.

Wide Grip Bench

3 sets x 10-12 reps

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

-145# x 10, 195# x 10, 200# x 10 ... went lighter here, but haven't been wide gripping much and I was gassed from B and C. 

E.

EZ Bar Incline Skull Crushers

3 sets x 8-10 reps

-70# for 3x10

F.

Dumbbell Side Raises

3 sets x 8-10 reps

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

-2x20# 

G.

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.

-2x20#

H.

4 Minute Plank 

-Complete ... this was basically max effort, but got in a 4:00 plank to check-in where I am at with planks.