9/11/21

Today was a solid workout... overall felt good and the partner conditioning workout was really fun. Looking forward to a day off tomorrow and another week of training. 

Warm-up

2-3 Rounds

Optional - 10 Calorie Row

20 Supinated Band Pull Aparts

15 Dumbbell Bench pull Overs

10 Kettlebell Jefferson Curl

-Complete 

A.

2-3 Sets

1. 12-15 reps Seated Good Morning (Barbell or Dumbbell)

rest 30sec

2. 15/side Feet Elevated Side Plank Hip Taps (Or Feet on Floor)

rest 30sec

3. 12 Scapular Push Up to Alternating Pike Toe Touch

rest 90sec

-2 sets, Barbell Seated GM with 35#, 55#

B.

Every 2:30 x 5 Sets

3 reps TnG Clean Grip Deadlift No Hook Grip 

+

Plate Deficit Push Up @ 41X1; 6-8reps (if you want to add some difficulty to these push ups you can elevate your feet somewhat on a box).

*Build your weight on the Deadlift from previous weeks. We are increasing the total sets to 5 with a shortened recovery period. Complete the push up sets immediately after each set of Deadlifts within the 2:30 time frame.

** TnG = "touch and go"; do not pause at the top or bottom of each rep

-350# for the deadlifts and 5x6 on the push-ups (45#+25# bumper plate deficit) 

C.

For Time, with a partner, 1 partner working at a time: 

90 Cal Ski

18 Dual KB Front Squat 53/35lbs

24 Dual KB Rack lunge

30 Dual Russian KB Swings

70 Cal Ski

12 Dual KB Front Squat 53/35lbs

18 Dual KB Rack lunge

24 Dual Russian KB Swings

50 Cal Ski

6 Dual KB Front Squat 53/35lbs

12 Dual KB Rack lunge

18 Dual Russian KB Swings

-18:50, split reps up 1:1, fun sweat 

D.

3 Sets: For Quality

1. Single Arm KB Bicep Curl Eccentric x 6/arm

2. Hammer Grip Tricep Push Up x 12 reps (switch hands halfway)

3. Plank KB Pull Through x 10-12/arm

rest as needed between movements and sets

-This was horrible, way harder than I thought it would be ... used 35# kb for the eccentrics and for the plank pull-throughs ... push-ups had to be done on knees 

Cooldown 

1min Per Station x 1-2 Rounds

1st. Low Dragon Stretch R

2nd. Low Dragon Stretch L

3rd. 30 Reps Elephant Walk Steps

4th. Heel Sit

Once complete with the above 4 stations for 1-2 Rounds, move onto the following.

2mins Saddle Pose

-Complete