AM Workout (0600)
Today was a good workout... start of a new training cycle. Stronger than I've ever been and weighing in at 213.6# ... excited to get back to more normal GPP/crossfit style workouts and build up my aerobic fitness for this summer.
Warmup:
Yoga Push Up x 10
Prone Snow Angels x 10
Scapular Pull Ups x 10
x 2-3 Sets
-Complete
A1) Half Kneeling Landmine Press: 2111; 8-10/arm; rest 30sec x 3
A2) RKC Plank: 45-60sec; rest 30sec x 3
A3) Dual Dumbbell Bent Over Row: 11X2; 8-10/reps; rest 90sec x 3
-85# for 3x10/arm on the landmine press
-:60 across for planks
-2x50# DB for 3x8 for the rows
B1) Semi Supinated Strict Ring Pull Up: 1.1.1.1; rest 6sec/rest 30sec x 4
• These should be 4 tough reps for you - I suggest weighted reps if you find these at
bodyweight to be much too easy
• Scale back to Negatives - 5 second lowering
B2) Parallette HSPU Negatives: 5sec lowering; 5,5,5,5; rest 90sec
• Be sure you are able to control the whole range of motion - you may need to build up some
mats under your head between the parallettes to cut the range of motion down
-35# for the pull-ups
-full ROM for the parallette negatives
C1) Ring Push Ups: 10X0; 12-15 rest 30sec x 3
• Elevate feet for added difficulty
C2) Single Arm Farmers Walk: 20m/arm; rest 60sec x 3
-3x15 on the push-ups
-72# KB for the FW
D)
8 Rounds continuous:
Assault Bike 10 Cals @ 75% effort
:30 Ring Front Leaning Rest
15m SA KB Overhead March (per arm) (53/35#)
-18:40
E)
ROMWOD
-Complete
PM Workout (1700)
A.
Bench Press
Doug
| 1 @ | 125 | x 10 |
| 1 @ | 180 | x 5 |
| 1 @ | 210 | x 3 |
| 1 @ | 240 | x 2 |
| 4 @ | 265 | x 1 |
Alex
| 1 @ | 85 | x 10 | |
| 1 @ | 125 | x 5 | |
| 1 @ | 145 | x 3 | |
| 1 @ | 160 | x 2 | |
| 4 @ | 180 | x 1 | |
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