6/6/25

AM Workout (0715)

Had a really solid AM session today… it was nice to get my lifting in the AM and not be beat up from some morning crossfit… but overall just had a great session, felt decent benching and got a massive pump. 

A. 

Bench Press Prep

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

Perform Rack Chins @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete 

B.

Bench Press

3 sets x 2 reps (275 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.

-280# (5# over last week) across 

C.

Dips

3 sets x 5-8 reps 

-35# for 3x8

D.

DB Bench Press (Neutral Grip) - heavier than last week 

3 Sets of 10-12 reps  (80s last week, x 3x10)

-3x12 for 75#s … heaviest DBs I had at home that I could use for this 

E.

Seated Alternating Dumbbell Shoulder Press

3 sets x 8-10 reps (50s for 3x10 last week)

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-2x35# for 3x10 … unsupported, have been doing these at home on a supported bench, only have a flat bench at home, so back off on the weight

F.

T-Bar or Barbell Rows 

3 sets x 12-15 reps 

-BB row for 3x15 with 185#

G.

Fat Bar Curls 

3 sets x 10 reps

-80#

H.

DB Isometric Hold Curls – 3 sets, 30 sec hold at 90-degree angle

-2x35# DB 

D.

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.

-2x15# for 3x10

E.

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.

-2x15# for 3x10

PM Workout (1215)

Jumped into a CF class again... this was a really tough workout ... it totally kicked my ass. I enjoyed getting this in, but it was humbling and tough. Haven't done a thruster in a very long time and they tossed me. Happy to get this in and get some intense conditioning done. 

A.

EMOM 10:

3 Back Squats @ 70-75% 

-Complete, across at 275# ... didn't go off the %s ... just went off feel and focused on easier perfect reps. 

B.

3 RFT:

15 Power Cleans (115/85#)

21-15-9 Toes-to-Bar

15 Thrusters (115/85#)

21-15-9 Bar Facing Burpees

-14:01 ... had to break this up a ton on every set except the first set of PCs ... but moved through this overall consistently, it was just hard to get through as there was really no movement to rest. Thrusters and burpees were by far the worst part ... overall a great test of CF fitness ... very tough.