Snatch
up to a single with 145. PR!
Sumo Deadlift
145x5, 225x3, 265x5x1
Rack Pull
135x4, 225x4, 315x4, 385x4, 430x2x4
Hang Muscle Snatch
65x6x3
Bent Row
115x8, 125x5, 135x5, 155x15, 185x2x5, 135x15
Farmers Carry
And I was feeling good after the snatch PR so after all that I did a little bench to see where I’m at…
Bench Press
up to one with 235, but missed it. Barely missed it. Oh well, wasn’t supposed to be doing that anyways. 215 flew up, so I think my baseline strength has gone up a little. I just need to take the time to acclimate to heavier weights when I get back into a peaking block.
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Bench Press
45x2x10, 81x2x5, 101x2, 135x5x1
-wrist extensions and face pulls between all bench sets-
Reverse Band Bench
185x4, 225x4, 240x2x4
Snatch Pull
45x5, 95x10, 136x3, 152x3, 167x3
Split Jerk
45x5, 95x1, 135x1, 155x1, 175x1, 195x1, 206x1, 215x1 everything over 175 was a PR
195x1, 175x2x2
Seated Hammer Curls
a bunch with the 25’s
Band Lat Pulldown
a bunch, not sure the tension
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Low Bar Squat
45x2x10, 95x1, 135x1, 185x1, 225x1, 235x5x1
Wide Stance Box Squat
45x4, 135x4, 225x4, 245x2x4
Snatch Balance
45x3, 65x1, 95x2x1, 115x1, 135x2x1, 145x1, 130x1
Snatch Balance + Snatch
115x2x1
Power Clean + Strict Press
85x5x1
Power Clean
up to one with 200
Goodmorning
140x3x15
1 Like
Front Squat
45x2x10, 95x5, 115x5, 145x5x5
Did the workout I had the gym doing today…
10 lunges
20 DB snatch RH 65lb
20 lunges
20 DB snatch LH 65lb
30 lunges
20 push-ups
40 lunges
20 push-ups
50 lunges
20 Dips
40 lunges
40 pull-aparts
30 lunges
40 face pulls
20 lunges
50 lateral raises
10 lunges
Then did some…
Close Grip Bench
45x2x10, 95x4, 135x4, 175x2x4, 205x1, 225x1, 235x1 PR!
Muscle Snatch
up to one with 130
Snatch Grip Deadlift
130x4, 185x4, 225x4, 260x4x4
Rack Pull
135x4, 225x4, 315x4, 405x4, 425x4, 445x4, 465x4
6 Rounds
10 single leg pallof press, each leg
12 half kneeling shoulder press, each arm
15 high face pull
18 glute bridge
3 Rounds
10 Bent Row with 165lbs
10 Overhead Squat with 85lbs
20 Minute EMOM
every other minute
12 med ball ground to over shoulder
30lb ball
2 slow miles on the Airdyne
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Bench Press
45x2x10, 95x4, 135x4, 155x2x4, 175x4x4
Reverse Band Bench
175x4, 205x4, 235x4x4
10 Minutes - AMRAP
alternating between battle ropes and burpees, 1 minute each movement
Skullcrusher
95x3x10
Hammer Curls
95x4x5
Band Flys
60 total
For time…
6 Clean & Jerks 115lbs
10 Pull-ups
4 Clean & Jerks 125lbs
10 Pull-ups
3 Clean & Jerks 135lbs
10 Pull-ups
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Wide Stance Box Squat
45x8, 135x4, 225x4, 275x4, 295x4, 315x2x4
4 Rounds
4 High Bar Squats with 215lbs
10 Push-ups
30 Pull Aparts
Low Rack Pull
45x5, 135x1, 225x1, 315x1, 365x1, 405x1, 455x1, 485x1
1 Like
Strict Press
45x2x10, 65x4, 95x4, 125x4x4
Floor Press
45x2x4, 95x4, 115x4, 135x4, 155x4, 185x4, 205x4, 215x4, 220x4
Power Clean
up to one with 202
5 Rounds
20 Glute Bridges with 30lb med ball
1 Sled Drag/ 1 Sled Push
20 Russian Twists 30lb med ball
1 Like
Front Squats
45x10, 95x5, 135x5, 150x5x5
Comp. Back Squat
45x5, 135x3, 225x2, 275x1, 300x1, 320x1, 335x1, 350x1
Power Snatch
up to one with 140
Snatch Grip Deadlift
140x3, 225x3, 285x3x3
Rack Pull
45x4, 135x4, 225x4, 315x4, 405x4, 455x3x4
1 Like
Bench Press
45x2x10, 95x3, 135x3, 165x3, 195x3x3
Reverse Band Bench
185x4, 235x4, 240x4, 245x3, 235x4
2 Likes
Front Squat
45x2x10, 95x5, 135x5, 155x5x5
Strict Press
45x2x10, 85x3, 115x3, 140x3x3
Goodmorning
45x10, 135x5, 160x3x10
20 Minute AMRAP
5 ring push-ups
6 Ab Wheel roll outs
7 Dumbbell push Press
4 sled pushes
I got 9-1/2 rounds, felt good
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I just read that AMRAP and wanted to lay on the floor and catch my breath, lol. At the height of my crossfit programming I would have probably come up with the same type of demonic torture. Now, pretty sure my conditioning would fail within 3 rounds.
Great work brother, keep pushing.
Clean
up to one with 195, they felt like garbage
Close Grip Bench
45x2x10, 95x4, 135x4, 155x4, 185x4, 205x4
Lockout Pin Press
135x3, 225x3, 245x1, 255x1, 265x1, 285x1, 315x1, 335x1
Thanks man!
I am trying to sprinkle the conditioning in here and there so I don’t get too out of shape.
1 Like
AM
Skullcrusher
25x10, 100x3x10
Hammer Curls
25’s a bunch
PM
Bent Row
45x10, 95x5, 145x5, 170x3x10
Shrug
45x10, 135x10, 225x10, 275x2x5, 295x3x8
Dumbbell Lateral Raise
15’s x 100 total
3 Rounds
10 Split Squat Thruster
20 Single Arm Floor Press
30 Weighted “Y’s”
5 Rounds
50 Single Unders
5 Leg Raises
3 Rounds
100 Single Unders
20 Kettlebell Swings
1 Minute Plank
AM
Snatch
up to one with 145
PM
High Bar Squat
45x2x10, 135x10, 185x3, 135x5, 235x3x3
Wide Stance Box Squat
45x4, 135x4, 225x4, 285x4x4
Sumo Deadlift
135x3, 225x2, 275x5x1
1 Like
Shrug
95x10, 135x3, 185x3, 275x3, 295x3, 315x3, 325x3, 345x3x3
Goodmorning
45x2x10
Bench Press
45x2x10, 95x10, 135x5, 145x5x1
Reverse Band Bench
185x2, 225x2, 235x2
Floor Press
45x10, 95x10, 135x5, 165x2, 195x2, 200x2
10 Minute AMRAP
5 Kettlebell Rows - each hand
5 Pull-ups
4 Burpees
Skullcrusher
25’s x 2x10
Hammer Curls
25’s a bunch
Rest day stuff…
Front Squat
45x2x10, 95x5, 135x5, 160x5x5
8 Minute AMRAP
7 Push-ups
6 Step-ups
6 Rounds
7 Burpees
8 Strict Press 65lbs
1 Like