9/7/26

Mashed together the class workout (A and E) and snuck in my bench workout in between. Overall got a lot of intensity out of this... burpees at the end were brutal after exhausting my chest/triceps with the lifting. Overall a solid training session. 

A.

For time:

60 Deadlift (135/95#)

45 Shoulder-to-Overhead (135/95#)

15 Bar Muscle-ups 

-7:01 ... DL Went 20/10/10/8/7/5 ... S2O went 15/10/8/7/5 ... Bar MU went 8/4/3 ... overall was consistent here, didn't take any large breaks, most were short and planned ... overall enjoyed getting this in.  

B.

CGBP 

5,5,4,4,3

-185#, 195#, 205#, 205#, 215# 

C.

DB Floor Press

3x10

DB Pullover

3x10

-2x70# for floor press and 70# pull-overs 

D.

JM Press

3x8

Seated Lateral Side Raise w/ Forward Lean 

3x8

-95# JM Press and 2x25# side raises 

E.

3 Sets:

25/18 Cal Echo Bike

15 Burpees to Target (6”)

Rest 2:00 

-Complete ... didn't get the time, but went as hard as possible... first two sets felt fit, totally gassed and died on the last one.