AM Workout (0600)
Had a solid crossfit class this AM … got a lot of intensity out of this and overall felt good on everything.
A.
Every 2 for 16 (8 sets) of:
Power Snatch x 3 reps, start at 50-60% and build
-135#, 155#, 175#, 185#, 185#, 185#, 195#, 200# … this is the most I’ve power snatched for a triple in a while … fun work.
B.
AMRAP 9:
3 Ring Muscle-ups
3 Hang Power Clean (135/95#)
3 Ring Muscle-ups
5 Hang Power Clean (135/95#)
3 Ring Muscle-ups
7 Hang Power Clean (135/95#)…. (etc. adding 2 HPC each round)
-Result = 17 Hang Power Clean + 3 Ring Muscle-ups … unbroken muscle-ups … the HPC got challenging there on the sets of 13+
C.
EMOM 10:
3 Wall-Facing SHSPU
-Complete … no misses, haven’t trained these in years (literally) but it was good to get these in.
PM Workout (1445)
Had an overall decent shoulder workout this afternoon ... felt very solid strict pressing. Got a solid pump out of this.
A.
Strict Press
145# x 5
165# x 3
185# x 1+
175# x 3
165# x 3
155# x 3
145# x 5
135# x 5
125# x 5+
-Complete, 185# x 3 and 125# x 12
B.
Incline Bench Press
115 # x 6
145# x 5
170# x 3
170# x 5
170# x 7
170# x 4
170# x 6
170# x 8
-Complete
C.
Seated DB Press
4 Sets: 8-10 reps
Rest 1-2 minutes
-50#s x10, 60#s x 10,10,8
D.
Lateral Raise
3 Sets: 10-12 reps
Rest 1-2 minutes
-2x20#
E.
Bent Over Lateral Raise
3 Sets: 10-12 reps
Rest 1-2 minutes
-2x20#
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