6/19/20

AM Workout (0600)

Today was a solid workout... wasn't super motivated to workout today, but got everything in... supersets were tough as usual with the :45 rest interval... looking forward to training tomorrow.

Warmup

3 Sets

20 Banded Hip Thrusters w/ alternating Single Leg Eccentric; 31x0 

Rest 30 seconds

30 seconds Good Morning Hold

Rest 30 seconds

15 seconds KB Star Plank - R

15 seconds KB Star Plank - L

-Complete

A.

Super Set

Snatch Grip RDL; 3110; 8-10 reps; rest 45 seconds x 4 sets

Suitcase Long Step Walking Lunge; 30x0; 14-16 steps; rest 45 seconds x 4 sets

-155# for 4 x 10
-53# for 4 x 16 

B.

Barbell Hip Thrust; 20x2; 8-10 reps; rest 45 seconds x 4 sets

Goblet 1-1/4 squat; 2110; 8-10 reps; rest 45 seconds x 4 sets

-185# for 4 x 10
-53# for 4 x 10 

C.

EMOM 12 (4 sets):

Min 1 - 12 Dual Russian KB Swings (53/35#)

Min 2 - 8-10 Alternating KB Single Rack Reverse Lunge to Step up (20/16" and 35/26#)

Min 3 - 20-30 seconds Dual KB Hollow Flutter Kicks (53/35#)

-Complete ... fun/short conditioning

PM Workout (1700)

Got in some unplanned aerobic work this afternoon... had the time and energy and made up some conditioning on the spot. Felt good throughout.

A.
On a 26:00 running clock:

Every 2 for 12 (6 sets) of:
250m Ski

rest 2 minutes then at 14:00 begin...

EMOM 12:
6 KBS (72/53#) + 6 Burpees

-Complete ... kept the skis below a 1:49 500m/row and was about :30 for each interval of swings and burpees ... was a decent sweat, not too taxing.