re: Daily Strength Check-In

Sandbag Carries: 5x50 feet 120 lbs
Sandbag Cleans: 5x15 60 lbs
Shoulder Sandbag: 5x8 each side 60 lbs
Overhead Carries: 5x50 feet 60 lbs
Sled Drags: 5x50 feet 200 lbs
Sledgehammers: 5x20s each side

Agility Ladders: 2 rounds each
Karaoke
Salsa Hips
Slalom Jumps
Ickey Shuffle

7/3 legs day
squats
315x6 295x6, 4, 275x5, 250 pause squat x 7

Unilateral standing curls
70x 11, 80x7, 70x7 , 60x9 , 7

seated calf raise
170x17 , 16, 12, 160x 16, 14, 16

leg press
850x9, 800x7,780x8, 7, 730x7

dumbell hyperextension
80x13, 12, 11, 11

PPSA Arm farm Week 2 day 2

1. A. Squats 6 @65% 172.5#, 67% 177.5#, 70% 185#, 75% 190#
B. Banded face pulls 4x12

2. A. Slow/strict pull ups 5x3
B. Band tricep push down 5x20

3. A. Axle bar bent row 4x8 @75#
B. DB Rear lateral 4x20 @10#
C. Close grip push up 4x12

4. A. Tate press 4x20 @10#
B. Axle bar reverse curl 4x15 @35#

Squat (Barbell)
Set 1: 95 lbs × 10 [Warm-up]
Set 2: 135 lbs × 3 [Warm-up]
Set 3: 225 lbs × 1 [Warm-up]
Set 4: 250 lbs × 3
Set 5: 250 lbs × 3
Set 6: 250 lbs × 3
Set 7: 250 lbs × 3
Set 8: 250 lbs × 3
Set 9: 250 lbs × 3

Push Press
Set 1: 45 lbs × 8 [Warm-up]
Set 2: 115 lbs × 3 [Warm-up]
Set 3: 140 lbs × 3
Set 4: 140 lbs × 3
Set 5: 140 lbs × 3
Set 6: 140 lbs × 3
Set 7: 140 lbs × 3
Set 8: 140 lbs × 3

Pendlay Row (Barbell)
Set 1: 95 lbs × 6 [Warm-up]
Set 2: 135 lbs × 3
Set 3: 135 lbs × 3
Set 4: 135 lbs × 3
Set 5: 135 lbs × 3
Set 6: 135 lbs × 4
Set 7: 135 lbs × 4

Incline Bench Press (Barbell)
Set 1: 135 lbs × 3 [Warm-up]
Set 2: 165 lbs × 3
Set 3: 165 lbs × 3
Set 4: 165 lbs × 3
Set 5: 165 lbs × 3
Set 6: 165 lbs × 3
Set 7: 165 lbs × 3

Bench Press - Close Grip (Barbell)
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 135 lbs × 3
Set 4: 135 lbs × 3
Set 5: 135 lbs × 3
Set 6: 135 lbs × 3

Too much sun and fun (and booze) this holiday weekend has left me in bad shape. Sore and BP is elevated. Taking a total deload this week, but with lots of incline treadmill walking. Will start back on Monday with a 6-8 week strength block.

Will also be cutting back on alcohol and trying to lose a few pounds.

Today

Squat: 315 x 2 x 5, 315 x 1 x 4
Standing OHP: 150 x 9 x 1
Bench: 190 x 2 x 5, 190 x 1 x 4

Checking in to say I’m pretty close to biting the bullet on a Kabuki Transformer bar. Probably going to have the biggest payday of my career in August so I’m thinking I’m going full treat yo self on it.

More CrossFit..

Squat:
1x5 at 50%, 65%, 75% & 85%
10-12 Russian twists after each et with DB

Finished at 295 and used a 35lb DB

Workout
1 Round every 3 min x5
10 hang cleans 115/75
10 front rack lunges
10 lateral burpees
10 pull-ups

Scaled down to 95. Humid AF

quote:

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You talk shite to me and this you scale this?

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I’m still getting used to no AC CrossFit in Louisiana.

It’s like working out in an oven.

More CrossFit..

4x3 work either Snatch, Cleans or Jerks.
Worked on snatch technique and never went over 135

Workout
3 min x 4 rounds with :90 break after each
15/12 cal Assault bike
10 Alt DB Snatch 70/50
Max Push Jerks with remaining time 115/75

Score is total jerks

54Rx (17-13-10-14)