4/28/22

AM Workout (0700)

Lighter track session this morning, which was needed after the 3 Mile TT on Tuesday ... felt pretty decent on this, but the paces were relatively easy, fun/short session ... great way to start the day. 

A.

8 Sets: 

Run 200 Meter for 00:00:53
Jog 200 Meter

Run 200 Meter for 00:00:53
Jog 200 Meter

Run 200 Meter for 00:00:53
Jog 200 Meter

Run 200 Meter for 00:00:51
Jog 200 Meter

Run 200 Meter for 00:00:51
Jog 200 Meter

Run 200 Meter for 00:00:51
Jog 200 Meter

Run 200 Meter for 00:00:50
Jog 200 Meter

Run 200 Meter for 00:00:50
Jog 200 Meter

-Complete ... ran all of these fasts ... spread was between :48-:44 seconds each 200

PM Workout (1200)

Had an okay workout today... was interrupted by a furniture delivery and modified/called short the workout a bit. Still got a solid pump and fun pressing workout. 

Warm-up

2-3 Rounds

1. Shinbox Thoracic Rotation x 5/side

*Reach as far as possible holding the end position for 2-3 seconds 

2. Dumbbell Pullover x 10

*Keep spine straight. 2-3 second lower, 5 sec hold in end position.

3. Russian Babymaker x 5

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

4. Goodmorning Jump x 3

*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.

-Complete

 

A.

3 Sets

10 Single Arm Landmine Z Press/arm

10 Landmine Snatch High Pull/side

20 Tall Kneeling Landmine Oblique Twists (10/side)

Rest as needed between movements and sets

-Complete

 

B.

Bench Press

3 sets x 5 reps, challenging sets of 5

-235# across, no spotter, kept these moderate 

 

C.

Pause Board Bench Press (1 second pause on chest) 

3 Sets x 6-12 reps – choose a weight challenging for 3 x 6-12 

-3x8 with 205# ... again, kept light with no spotter, but lots of quality reps 

 

C.

4 Rounds NOT FOR TIME

10 Strict Dips 

10 Gorilla Rows (Tough for you, 1+1 = 1 rep) 

-Complete, unbroken sets, used 2x72# KB ... took about 60 seconds rest between rounds 

D.

3 Sets: 

Tricep Rock N Rolls x 15 (2x35# DB)

Rest :60 

-Complete

E.

3 Sets: 

EZ Bar French Press x 10 (75#) 

Rest :60 

-Complete

F.

3 Sets:

Bulgarian Ring Row x 10 

Rest :60

-Complete

 

Cooldown

2 sets

1) Thread the Needle x 1 min/side 

*Lean into shoulder to stretch through the backside of the shoulder. 

2) Mixed Grip Passive Hang x 1 min

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

3) Passive Ring Hang x 1 min 

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

-D/N Complete