Headed into the 11AM class. Feeling pretty good after the rest day yesterday!
4×6 Floor Press
I built up 95, 115, and 135. First working set was 155 before doing the final three working sets at 165.
- Min 1: 15 DB Hang Power Clean (50#)
- Min 2: Strict Pull-up
- Min 3: 12 DB Front Rack Reverse Lunges (50#)
Min 2 was designed to be kipping pull-up, but I was on a standalone squat rack so I opted for strict pull-ups instead. My sets were 15, 12, 10, 8. The grip and bicep fatigue from the other exercises really started to add up!
I swapped the NCX workouts for Tuesday and Thursday this week. Knocked out Tuesday’s workout today in the garage around 9AM.
Floor Press—3×10 (Building)
I built from 95 to 115, 135, and 145 for my working sets.
- 25 Dumbbell Floor Press, 35 lbs
- 25 Lunges
- 25 Hand Release Push-ups
- 25 Tuck-ups
Headed outside with Charlotte and Quinn today. Quinn watched some Magic School Bus while Charlotte and I got to work. Started with the metcon.
9 min AMRAP:
- 100m Run
- 10 DB Swings (50#)
- 10 DB Bent Over Row (2×50#)
At 9 minutes, I had completed 6+11. However, Charlotte was going longer so I just kept going and completed 8 rounds until Quinn had lost his cool. I subbed the DB Swing for what was supposed to be a double DB snatch. My thumbs are pretty beat up from all the snatching on Friday so I decided to go DB swings. Still an effective workout!
Then, while Charlotte made Quinn lunch, I did the strength portion.
10-12-14-16 reps of:
*10 burpees after each set
I didn’t time this one, but I did do all of the floor press unbroken, which was harder than expected. My triceps were burning good!
12 min EMOM:
- Min 1 – 10 DB Floor Press (50#)
- Min 2 – 10 Diamond Push-ups
- Min 3 – :30 Wall Walk Hold/ HS Hold
I couldn’t finish all of the handstand holds! Only made it :20 on the last round.
6 min AMRAP:
- Max DB Bench Press (or Floor Press)
*Each break complete 7 Burpees.
6 min AMRAP:
For the first AMRAP, I hit 30 total presses across 4 sets. Holy wow my shoulders were burning! For the second AMRAP, I did 5+50m of running.
10 -> 1 of:
- DB Deadlift
- DB Floor Press
- DB Squat Clean
Completed with a pair of 50# DBs. Time was 15:50.
EMOM for 8 minutes of:
2 Hang Power Cleans 115/85
3 Push Jerk 115/85