5/22/20

AM Workout (0600) 

Today was a solid workout... lots of posterior chain/glute work and some really solid conditioning. Felt pretty good in the gym today, looking forward to training tomorrow.

Warmup
3 Sets
20 Bodyweight Hip Thrust + 10 second Single Leg Hip Thrust Isometric Hold at Top/Leg
Rest 30 seconds
10 Super Mans
Rest 30 seconds
30 Second Hollow Body Hold
Rest as needed

-Complete

A.
Super-Set

Snatch Grip RDL: 3110; 8-10 reps; rest 60 seconds x 3 sets

Suitcase Long Step Walking Lunge: 30x0; 14-16 steps; rest 60 seconds x 3 sets

-RDLS @ 145# for 3  x 10
-Lunges for @ 53# 3 x 16

B.
Barbell Hip Thrust: 20x2; 8-10 reps; rest 60 seconds x 3 sets

Goblet 1 1/4 Squat: 2111; 8-10 reps; rest 60 seconds x 3 sets (*2 second lower, 1 sec pause at bottom, perform the 1/4 squat and back down and immediately rebound up, 1 second pause at top)

-Thrusts at 165# across for 3 x 10
-Goblet Squats across at 54# for 3 x 8

C.
Every 5 minutes for 20 (4 sets) of:
30 Sec Side Plank
18/15 Cal Ski
12 KBS (72/53#)
6 Bupee Box Jumps (24/20")
30 Second Side Plank (opposite side)

-3:20, 3:15, 3:10, 3:10 ... this was fun, short enough that each part was a sprint. Solid conditioning.

D.
ROMWOD

-Complete

PM Workout (1600)

A. 
For time: 
30 Burpees 
30 Calorie Bike 
10 HSPU
20 Dumbbell Hang Squat Clean (2 x 25#)
30 KB Swings (53#)
40 Overhead Walking Lunge Steps (35# plate)
50 Sit-ups
40 Overhead Walking Lunge Steps (35# plate)
30 KB Swings (53#)
20 Dumbbell Hang Squat Clean (2 x 25#)
10 HSPU
30 Calorie Bike 
30 Burpees

-22:04 ... took a variation of a workout I did in early 2012 (added the bike, changed a few movements to accommodate the home gym) and got after it. Planned on this being about 20 minutes of continuous cardio ... had fun doing this, thankful to get this in at my house. Overall felt good and it was nice to throw in some aerobic CrossFit into my training.