12/4/25

AM Workout (0615)

This was a really fun class workout ... lifting was lighter/different, which was a nice change and the crossfit interval conditioning was really fun. I felt much more fit working out today than yesterday. 

A.

Sumo Deadlift (Speed Work)

EMOM 12:

2 Sumo Deadlifts @ 50-55% (275-300#) - as fast possible each rep

-275# across ... rarely sumo DL, but the weight was so light this felt nice 

B.

AMRAP 3:
400m Run

Max Double-Unders in Remaining Time

Rest 1 min then… 

AMRAP 3:
400m Run 

Max KBS (70/53#)

Rest 1 min then… 

AMRAP 3:
400m Run

Max Double-Unders in Remaining Time

Rest 1 min then… 

AMRAP 3:
400m Run 

Max KBS (70/53#)

-Result = 

110 DU 

30 KBS

81 DU

23 KBS ... run started slowing a bit on the 3rd / 4th interval, but overall felt fit and enjoyed getting this in ... set of 110 DU on the first set was unbroken, which was fun. 

PM Workout (1445)

Had an overall decent afternoon session... still felt a bit flat and didn't get that intense of a pump out of this... but it was still good to move and lift a bit ... kept the weights lighter and rest intervals short (:60 - :90 on everything). 

A.

Wide Grip Lat Pulldowns

3 sets x 15 reps

-140# for 15,15, 12 

 

B.

T-Bar Rows

4 sets x 10-15 reps

Aim to reach failure within the given rep range.

-115# for 4x10

C.

Dumbbell Row

3 sets x 12 reps

12 reps each side.

-80# DB across 

 

D.

Back Extensionns 

3 sets x 10-15 reps

-3x12, BW 

E.

GHD Sit-ups

3 sets x 25 reps

-Complete, BW 

F.

Cable Curls 

4 sets x 12 reps

Aim to reach failure at the given rep range.

-50# across

 

G.

Hammer Curls

4 sets x 10 reps

Aim to reach failure at the given rep range.

-2x40# DB across 

 

H.

Strict Pull-ups

3 sets x max reps

-8,8,6 ... ROUGH after the above work... had nothing left in my arms.