3/25/22

Today was a solid workout, was nice to bench/pump and get in a shorter/higher intensity conditioning piece. 

Warm-up

2-3 Rounds 

1. Shinbox Goodmorning + Rear Hip ER x 5/side

*Try to maintain a straight spine position as you fold forward. Torso may rotate toward the back leg as it opens up. 

2. Shoulder Extension Bridge x 5reps

*Start with legs straight, push through the  floor, then use the legs to pull yourself forward. Only go as far as comfortable for the shoulders/elbows. 

3. Russian Babymaker x 5reps

*Hold end stretch positions for 2-3 seconds each. Try to keep arms inside of knees. 

4. Goodmorning Jump x 3reps

*Stretch through the posterior chain and then squeeze the glutes and explode. 

*Intention: Lengthen the glutes and posterior chain, grease the groove of the shoulder joint. Move through these like a giant superset.

-Complete

 

A.

3 Sets 

10 Half Kneeling Single Arm Landmine Press

10 Landmine Snatch High Pull/side

10 Push up to Alternating Pike Toe Touch

Rest as needed between movements and sets

-Complete, went 45#, 65# x 2 sets on the LM movements

 

*Keep Loads Light and take only as much rest as needed. Stay focused and get a good shoulder pump headed into an upper-body intensive day.

 

B.

Bench Press

3 sets x 2 reps @ 90% (255#) 

-Complete

 

C.

Bench Press 

3 Sets x 5 reps – choose a weight challenging for 3x5

-225# across 

 

D.

3 Sets

1. Weighted Strict Dip; 21X1; 4-6reps

rest 45sec

2. Handstand Push Up Negative; 5sec lowering x 4-6reps

rest 45sec

3. Powell Raise; 30X0; 6-8/arm

rest 90sec and back to 1

-35# KB for the dips, 5# for the Powell raises ... HPSUs didn't feel great... haven't gone on my hands in months.

 

E.

3-4 Sets

5 Burpee Strict C2B Pull-Ups

5 Toes to Bar

10 Burpees 

10 Hang Power Snatch 95/65lbs

90sec Ski @ moderate to tough pace

Rest 2mins between sets

 

*Record your meters per set and aim to increase your distance slightly with each set.

-Complete, 3 sets ... kept the ski above 1000 cal/hour pace each interval 

 

Cooldown

*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply. 

2 sets

1) Twisted Cross x 1 min/side 

*Aim to stretch from shoulder to opposite hip. 

2) Child's Pose with Lat Stretch x 1 min/side

*Lean into the armpit to increase stretch sensation. 

3) Passive Ring Hang x 1 min

*Support the feet as necessary to take load off of the shoulders. 

-D/N Complete