Max Effort Upper- Bench

Bench Press 1rm- 165#

JM Press+CloseGripGrip Bench- 10+5 hanging 10# off either side with mini-bands

Tates press- 3x12 27.5# DBs

Curl-Grip Bent Rows- 3x12 95#

The JM+CGB was great, gotta be one of my go-to assistance movements now. Hanging the plates with mini-bands made it interesting.

Pullup-Ring Dip-Power Snatch

5 rounds:
10 pullups
8 ring dips
6 power snatches

time- 11:44

Max Effort Lower- Zercher Squat

Zercher Squat- 285# 1rm
Good Morning, wide stance- 3x10 just above parallel at 95#
Weighted AbMat situps- 3x15 25#
Touch-and-go Box Jumps- 5x5 ~28 inches, rest :30 between sets

Zercher squats are a really cool movement- really big midline demand and an interesting "rack" position. My hip mobility is definitely progressing as I was able to do the zercher and the wide-stance GM's with my feet straight forward without my knees coming in.



K-Star with a heavy zercher.

TPSC Conjugate Crossfit Week 3 Day 4

9-7-5 115# Thruster
3-2-1 Rope Climb

time- 4:17

Super fun sprint. Heaviest thrusters I've ever done in a workout and I went unbroken here so that's good. Missed footing on my first climb on the set of 2 and got a pretty decent tear on my hand but besides that those were fine.

TPSC Conjugate Crossfit Week 3 Day 3

3 rounds:
20 power clean 95#
20 box jumps
20 pushups

time- 8:28

Another good workout for me. Kept a consistent pace through out.

TPSC Conjugate Crossfit Week 3 Day 2

4 rounds for time:
10 FatGrip deadlifts 135#
20 OHS 75#
30 abmat situps
150m run with 35# bar

Time- 16:26

This was a good workout for me. Kept a steady pace, unbroken on everything but the last 2 sets of OHS. Went double-overhand with the fat grip deads and those were really tough. Im excited to started using them on some other movements.

TPSC Conjugate Crossfit Week 3 Day 1

Dynamic Squats to a Low Box, :40 rest between sets
8x2 135#
4x2 155#

Dynamic Bench, same rest scheme
8x3 95#, 1 second pause at the bottom

Felt really fried and under-recovered and have to travel a lot at the end of this week so I'm going to take a de-load week. First time doing box squats in a long time and these felt great. Bench felt so-so.