9/24/21

 Today was a good workout, felt better overall than yesterday and had a fun time working out. 

Warm-up

Ankles and Hip Flexors

2-3 Sets

15 Tibialis Raises

15 Slant Board BW Single Leg Calf Raise 

15 Hanging Knee Tucks + 15sec Tuck L Hang at Top of last rep

-Complete 

A.

Every Minute on the Minute for 6-10 Sets Complete this Positional Complex:

1 Power Snatch 

1 Hang Snatch

1 Snatch

-135# x 2, 155# x 2, 175# x2, 185# x 2 ... overall felt good here, full snatching is not something I've been training at all ... kept the loads lighter and felt good. 

B.

Back Squat; 22X1; 4,4,2,2,2; Every 2mins perform a set

*With only two more weeks in this build, we are aiming to make these squat sets all very intense. Dial-in your loading and push yourself.

-275# x 4, 275# x 4, 305# x 2, 325# x 2, 350# x 2 

C.

Every Minute on the Minute x 12mins

1st - 1 Set of Unbroken Ring Muscle Ups with Quality (Keep sets under 20sec long to allow for adequate rest)

2nd - 4-6 Strict HSPU

3rd - 2-3 Wall-Walks 

-Complete ... this ended up being 3 muscle-ups (L-sit) every minute, 6 SHSPU, 2 WW 

D.

3-4 Sets

8 Toes to Bar or K2E

10 Jumping KB Goblet Squats (53/35#) 

Bike 500/400m 

10 Jumping KB Goblet Squats (53/35#)

8 Toes to Bar or K2E

rest 90-120sec between sets

-Complete ... 3 sets ... went 2:06 / 2:14 / 2:13 ... fun interval training 

Cooldown

1min Per Station x 2 Rounds

1st. Kneeling Triceps Stretch R

2nd. Kneeling Triceps Stretch L

3rd. Bench Shoulder Flexion with Thoracic Mobilization

4th. Supine Bench Weighted Chest Opener

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

2mins Seated Barbell Shoulder Extension Stretch

-Complete