Tuesday 10/30

Leg press 3x15 (1:00) - 320#
Leg extension 3x15 (1:00) - 100#
Leg curl 3x15 (1:00) - 100#
Incline Bench press 3x15 (1:00) - 115#
Lat pull down 3x15 (1:00) - 100#
SBTN press 3x15(1:00) - 95/75#
Calf raise(doesn’t matter which) 3x15 (1:00) - 150#
Preacher Curl 2x15 (1:00) - 75# (hurt wrist so switched to hammer curl w 30# DB's)
Straight bar Tricep push down 2x15 (1:00) - 110#
Go down the list twice

Monday 10/29

Back squat 3x15 (1:00) - 135#
Leg curl 3x15 (1:00) - 100#
Bench press 3x15 (1:00) - 135#
Seated Row 3x15 (1:00) - 125#
Lateral Raise 2x15(1:00) - 20#/15#
Calf raise(doesn’t matter which) 3x15 (1:00) - Seated 180#/150#
Ghsu 3x15(1:00) - done
Hammer Curl 2x15 (1:00) - 30#/25#
Rope Tricep push down 2x15 (1:00) - 120#
Go down the list twice

week of 10/22

Monday 10/22
CrossFit total
Back squat 1 rm - 135, 225, 285, 315, 335, 370 (probably didn't get as low as other reps)
press 1 rm - 135, 145, 155, 165, 175, 185, kept going w push press 205, 215, 225 fail and tweaked forearm/wrist a bit
dead 1 rm - 270, 360, 450, 500 fail with bar slippage - forgot chalk but hit 500 the week prior
3 work sets each. warm up as needed. rest as needed.

Wednesday 10/24
Row 2k TT - 7:07 (was going for sub7 but paced the middle 1000m too much and couldn't bring it back - finished with gas still in the tank...)
(10:00)
work up to a heavy 10 on:
Leg press - 270, 360, 450, 500
Incline bench - 135, 155, 175, 185 (8 reps)
Lat pull down - 125, 150, 175
Barbell curl(no hip drive) - 55, 75, 85 (this bothered my forearm wrist I hurt on Mon)
Tricep push down with a rope - 100, 120, 140

Thursday 10/25
PM - Soccer Match

Saturday
Cindy
5 pull ups
10 push ups
15 squats
amrap 20 min - 15 rounds completed
PM - 2hrs flag football