1/21/26

AM Workout (0615)

Today was a good, albeit tough class workout ... was good to get in OHS... the metcon rocked me, but was good crossfit training. I woke up at 0340 this morning and couldn't fall back asleep... made me really hungry given I didn't eat by the time of this class... felt like I had very little 'go' ... but got what intensity I could. 

A.

Overhead Squat

3 x 10 @ 50%+ 

Rest 2-3 Minutes between sets

-Did a warm-up set at 135# and then 3x10 at 165# ... just trying to get some of these in before the competition... haven't been training these much. 

B.

3 RFT:

15 Shoulder-to-Overhead (95/65#)

15 Toes-to-Bar

Rest :60

3 RFT:

10 Thrustes (95/65#)

10 C2B Pull-ups

Rest :60

3 RFT:

5 Snatches (95/65#)

5 Bar Muscle-ups 

-13:41 ... rough workout ... had to break up the last set of T2B at 8/7 ... broke up the 2nd and 3rd sets of thrusters at 5/5 ... didn't think I'd have to break those up, but everything else unbroken ... tough workout with very little race. 

 

PM Workout (1445)

Felt solid this afternoon ... enjoyed getting this in. 

A.

5/3/1 Back Squat

Week 1 (5's): 65% (275#) x 5, 75% (315#) x 5, 85% (355#) x 5+

-8 reps at 355# 

B.

Sumo Deadlift

2 sets x 10-15 reps

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

-315# for 2x10

C. 

Weighted Lunges

3 sets x 6-10 reps

Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

-Weighted front rack DB lunges ... went 3x20 walking lunges with 2x50#, 2x70# for 2 sets 

D.

Leg Press 

2-3 sets x 12-15 reps 

-2x15 at 360# 

E.

Seated Hamstring Curls

2-3 sets x 6-12 reps

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

-2x12 with 205#

F.

Standing Calf Raises 

3-4 sets x 15-20 reps

G.

Glute Ham Raises

2-3 sets x 12-15 reps

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

-2x6, BW

H.

Sorenson Hold

2 sets 

-:40 each set