11/10/25

AM Workout (0530)

Jumped into the class workout (A and B) and snuck in some TTB volume after class. Solid crossfit conditioning session. My de-load week definitely helped... felt much better working out today than I did last week. 

A.

Every 2 for 10 (5 sets) of: 

Power Snatch

Set 1 - 5 @ 70% (155#)

Set 2 - 4 @ 75% (165#)

Set 3 - 3 @ 80% (180#)

Set 4 - 3 @ 83% (185#) 

Set 5 - 2 @ 85%+ (190#)+ 

-Complete, no misses ... got 5-4-3-3 TnG and I felt strong on all those sets ... then did 205# for the final set, not TnG. 

B.

For time:

5-7-9

Power Snatch (115/85#)

Bar Facing Burpees 

Rest 1:00

9-7-5 

Power Snatch (115/85#)

Bar Facing Burpees

-6:41 ... first part done in 3:16 ... overall this was a tough conditioning piece and much harder than I thought it would be... tried to go unbroken, but felt apart on the set of 9 during the first interval, ended up going 2/2/2/2/1 on the snatches and then had to break up the set of 7 during the second set ... way harder than I thought it would be! 

Rest about 10 minutes then... 

C.

EMOM 10:

10 Toes-to-Bar

-Complete 

PM Workout (1315)

I was a bit nervous going into this... last week I was feeling thrashed in my lower body and the weights today felt heavy while I was warming up... basically just had to bring a lot of intensity to this and really focus ... once I got rolling into the heavier sets I felt decent enough and got a solid workout out of this. Cut down the accessory stuff given I was working out at home today, but I was fine with that ... easing back into training this week. 

A.

Squat

315 # x 5

357.5# x 3

400# x 1+ 

377.5# x 3 

357.5# x 3

335# x 3

315# x 5

295# x 5

275# x 5+ 

-Complete ... 400# x 3 and 275# x for 16 

B.

Deadlift

262.5# x 5 

315# x 5

367.5# x 3

367.5# x 5

367.5# x 7

367.5# x 4

367.5# x 6

367.5# x 8 

-Complete 

C.

3 sets: 

Bent-Knee Calf Iso Hold  x :60 (each leg) 

KB Side Bends x 10 reps/side (70#) 

Rest 1-2 minutes 

-Complete