Today was a decent workout, fun conditioning piece. Overall enjoyed myself in the gym and I am looking forward to training tomorrow.
Warm-up
Ski Erg x 3 minutes
2-3 rounds
1. Banded Shoulder Flexion x 10 reps
*5 second raise into the stretch position. 2-3 second hold in the overhead stretch position.
2. Forward Shoulder Wall Circles x 5/side
*Move VERY SLOW. Own every inch of this movement, allow the shoulders to rotate naturally and allow the wall to assist the shoulder into a deep stretch position at the top.
3. Bottoms Up KB Windmill x 5/side
*Constantly reach toward the ceiling with the KB.
-Complete
A.
2-3 Sets
5 Single Arm KB Floor Press R
2 Turkish Get Ups R
5 KB WIndmill R
5 Single Arm KB Floor Press L
2 Turkish Get-Ups L
5 KB WIndmill L
rest 60sec between sets
*loading - light to moderate KB
-2 sets ... 35# across
B.
For Time @ 90%
21-15-9
Calories Assault Bike (18-12-6 Female Rx)
Sprawls
Body Rows
*calories in parenthesis are the female recommendations for bike only
-5:40 ... fun, tried to keep the bike at 80 RPM and stay consistent throughout
C.
3 Sets
1. 1-1/4 Strict Press; 21X1; 3,3,3
rest 30sec
2. Single Arm DB Z Press; 30X1; 3-5/arm
rest 30sec
3. Dual Bottoms Up KB Rack March; 45sec
rest 2mins and back to 1
-135#, 140#, 145# on the press ... 50# for 3x5/arm on the ZP and 2x15# for the march
D.
20min AMRAP
5/4 Cal Bike
5 Bench Press (135/95#)
5 Tuck Ups
5 DB Pendlay Rows (2x50# DB)
@ 5min Mark increase reps to 10(8)
@ 10min Mark increase reps to 15(12)
@ 15min Mark increase reps to 20(16)
*number in parantheses are female bike cals, other reps increase accordingly
-Complete ... don't remember the exact rounds, but this was fun with the changing rep scheme.
Cooldown
1. Passive Hang x 1 min
*Keep your feet on the a surface if you can not hang for the entire minute.
2. Supinated Passive Hang x 2 min
*Keep your feet on the a surface if you can not hang for the entire minute.
3. Prayer Stretch x 2 min
4. Shoulder Extension Stretch on Floor x 2 min
-D/N complete
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