Tag: Overhead DB Extension

Heat is Draining

Was up early with some work stuff on my mind, so I got out of bed and spent an hour writing it up at a little after 5am. I need to get my sleep back on track because it hasn’t been very good the last 2-3 weeks. I’m either waking up way too early, going to bed later than I had been, or both. This heat is tiring too. Out in the garage at 4pm.

Warm-up

  • 10:00 Bike Erg (5,092m)
  • Steamboats
  • 10 Deadlifts (45#)
  • 5 Deadlifts (95#)

Conditioning

10:00 AMRAP

  • 10 HSPU
  • 10 Deadlift (155/105#)
  • 10 Pull-up

In round two I started going 5-5 on the deadlifts just to be safe with my back. In round three of the handstand push-ups I switched to 5-5. Pull-ups were all unbroken. Finished 5+27.

Accessory

3 Sets

  • 10 DB Bench Press
  • 6/6 Single Arm DB Bench Press w/ OH Hold
  • 10 DB Bench Press

These were tough. I used 40-40-45#.

3 Sets

  • 10 Supinated DB Front Raises (15#)
  • 10 DB Chest Fly (30#)

3 Sets

  • 10 DB Shoulder Press (40#)
  • 50m Double DB OH Carry (40#)

3 Sets

  • 12 Standing OH DB Tricep Extensions (50#)

I was close to failure on these. Upper body was dead after all that.

Central Beast

Legs feel a little fatigued from those squats yesterday. Smolov is no joke, especially with that 20# jump for the 2nd week. Out in the garage at 9 for the last training session until Monday. Looking forward to a few days of rest and watching some of the best CrossFit athletes in the world this weekend.

Warm-up

  • 5:00 Bottom Squat Hold
  • CS Activation
  • 3 Rounds
    • 40 DU
    • 1:00 Bottom Squat Hold
  • 10×45# Shoulder Press

Made all 3 sets of DU unbroken. This will be the 12th day in a row of holding the bottom squat for 30 minutes. Taking a break from it tomorrow and then 5 more days to finish out by going 28/30 days.

Jerks

Work to a Heavy Double.

  • 2×95#
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×175#
  • 2×195#
  • 2×205#
  • 2×215#

Didn’t feel nearly as fast as with the C&J the other day and my dips started to go lower and slower too. Decided to call it a success at 215 with no misses.

Back Squat

  • 5×135#
  • 5×205#
  • 3×235#
  • 3×255#
  • 5x7x275#

Fuck me! I think it was not enough rest from last night to this morning. Talk about a quad pump!

5:00 squat hold

5 Rounds

  • 10 GHD Sit-ups (20# vest)
  • 3 Chin-ups (20# vest)

Wasn’t going for time, but it took me 5:47 walking directly from movement to movement.

30-12-10-8-6

  • Seated Incline 2-arm DB Curls
  • Concentration Curls

Did the first set of concentration curls in 2 sets of 15 each arm with no rest between. Used the same DBs for both exercises, with 10-20-20-20-20# DBs. My biceps are so weak.

30-12-10-8-6

  • Skull Crushers
  • 1-arm OH DB Tricep Extension

For the skull crushers I used 20-50-55-60-70# on the bar and for the OH extensions I used a 10-20-20-25-30# DB.

Finished with CS Recovery and a 6:00 squat hold.