11/2/21

Today was a good workout, despite having a really tough day... got this workout in during the PM... felt surprisingly good and enjoyed myself in the gym. Looking forward to a rest day tomorrow and getting after some tougher workouts later in the week. 

Warm-up

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 Turkish Sit Ups Right

7 Single Arm KB Crunch Right

9 Single Arm KB Floor Press Right

5 Single Arm Turkish Sit-Ups Left

7 Single Arm KB Crunch Left

9 Single Arm KB Floor Press Left

rest 60sec between sets

-2 sets ... used 35# KB

B.

3 Sets - Get things moving

12sec Bike Sprint TOUGH Effort

rest 15sec

10 Sprawls

10 Ring Face Pulls

30sec Bike @ 85% effort

rest walk 90sec and restart your next set

-Complete ... fun warm-up, really pushed that first sprint ... was getting 15+ cals each interval 

C.

3 Sets

1. 1-1/4 Strict Press; 21X1; 4,4,4

rest 30sec

2. Heel Sit Single Arm DB Press; 30X1; 3-5/arm

rest 30sec

3. Single Arm Farmers Carry; 30sec/arm

rest 2mins and back to 1

-Complete ... 115#, 135#, 145# for the press ... 50# DB for 3x/5arm and 72# for the carries 

D.

0-8mins AMRAP

9/8 Cal Bike

6 Bench Press (185#) 

6 Strict Pull Ups

 

8-16mins AMRAP

12/10 Cal Bike

10 Alternating KB Floor Press (2x53/35)

10 KB Gorilla Rows (2x53/35)

 

16-24mins AMRAP

15/12 Cal Bike

15 Hollow Rocks

10 Body Rows

-Complete ...fun aerobic/pumpy conditioning, had a lot of fun and flowed through this at a consistent pace 

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