4/15/16

AM Workout (0615)

Really fun crossfit class this AM ... fun stuff. 

A.

On a 16:00 clock: 

EMOM 12:

4 Ring Muscle-ups 

straight into...

EMOM 4:

8 Strict Pull-ups

-Complete ... felt solid on the muscle-ups and the pull-ups, this was a fun workout. 

B.

Every :90 for 12 (4 sets of): 

Station 1: 10 Line Facing Burpees*

Station 2: 10 Thrusters (95/65#)*

*Add 1 rep each movement, each round

-Complete ... wasn't getting the times on these rounds, just went as hard as I could and enjoyed getting this in. 

PM Workout (1500)

Had immense life stress going on this afternoon... really cut the volume/intensity down and just got in an easier workout ... had zero focus or ability to push and kept things light and easy. 

A.

Bench Press

3x10 

Rest 2 minutes

-185# across 

B.

Close Grip Bench Press

3x10 

3 way raise

3x10

Rest 2 minutes

-135# and 2x5# for the raises 

C.

3x6-8, 4 second eccentric 

BB Skull Crushers

BB Curls

Rest :90

-70# EZ bar across 

D.

3x6-8, 4 second eccentric 

ALT DB Hammer Curls

DB Skull Crushers

Rest :90

-2x25# across 

E.

3x15, giant set

BB Preacher Curls - squeeze

for one count at top

Tricep Push Downs - squeeze

for one at bottom

Rest 1 min 

-50# curls, 60# push-downs