12/22/25

AM Workout (0615)

For part A the class was front squatting... just snuck in my PL program's backsquats with the class and then got in the conditioning ... it was fun crossfit. 

A.

Back Squat

3 sets x 6 reps (325 last week)

Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-335# across 

B.

AMRAP 10:
5 Bar Muscle-ups

25’ DB Walking Front Rack Lunge (2x50/35#)

30 Double-Unders

25’ DB Walking Front Rack Lunge (2x50/35#)

5 Rds + 10 Double-Unders ... lunges were the toughest part, bar MU confidently unbroken. 

PM Workout (1445)

Had an overall decent afternoon workout, felt strong throughout... much better than when I benched on Saturday. 

A.

Bench Press

3 sets x 3 reps (245 last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-250# across 

B.

Bench Press

1-2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range

-2x6 at 225#

C.

Flat Dumbbell Chest Flyes 

2-3 sets x 10-15 reps

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

-2x12 with 2x25# DB 

D.

Weighted Dips

2-3 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-3x12, BW

E.

Skull Crushers

2-3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10, 100# EZ Bar

F.

Tricep Extensions

2-3 sets x 10-15 reps (cable push-downs 80# 3x15 last week)

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x12 with 87.5#