Two workouts today, I felt really good, lots of energy and hoping this momentum will carry me through the rest of the week!
Workout #1: Crossfit
Squat Snatch practice superset with Ring Dips - 6 rounds (2/2/2/2/2/2 for squat snatch and 8/8/8/8/8/8 for ring dips). Keep the weight the same throughout, focus on form and technique.
Metabolic Conditioning: 6-min AMRAP of:
3 left hand squat snatch
3 left hand overhead squat
3 right hand squat snatch
3 right hand overhead squat
Use a 45lb dumbbell for all rounds.
Workout #2: Weight Lifting Chest/Back
Wide Grip Pull-ups superset with Barbell Bench Press - 5 sets (8/8/8/8/8 and 12/12/12/12/12). Keep the weight the same, but challenge yourself.
Incline Dumbbell Press superset with Seated Cable Rows - 5 sets (12/12/12/12/12 for both). Play around with different weights, rest/pause when needed.
Chin Ups superset with Flat Bench Dumbbell Flyes - 5 sets (8/8/8/8/8 and 12/12/12/12/12).
Lying Dumbbell Pullover - 5 sets (12/12/10/10/8).
Joe "Yu Yevon" King