4/8/22

Didn't feel particularly great today... have had a lot of life/work stress ... slept poorly last night and generally didn't feel great when I woke up. This workout left me thrashed. Looking forward to rest tomorrow. 

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 5

*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 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. Move through these like a giant superset.

-Complete

 

A.

3 Sets

10 Single-Arm Landmine Z Press/arm

15 Single Arm Landmine Meadow Row/arm

20 Tall Kneeling Landmine Goblet Press Out (10/side)

Rest as needed between movements and sets

 

*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.

-Complete ... used a 45# bar for this 

 

B.

Bench Press

3 sets x 2 reps @ 90% (255#)

-Complete ... didn't add any weight to this, felt like shit 

 

C.

Incline Bench Press 

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

-3x5 across at 205# 

D.

4 Sets

1. Weighted Strict Dip; 21X1; 4,3,2,2

rest 45sec

2. Strict Handstand Push Up; AMRAP in 20sec

rest 45sec

3. Dumbbell Elbowing Row 10X0 x 12-15/arm

rest 90sec and back to 1

-Dips went 35# x 4, 35# x 3, 53# x 2x2 ... HSPU went 9,9,8,8 ...  rows across with 50# DB

 

E.

4 Sets

15 Ring Rows

3 Wall-Walks 

10 Sprawls 

10 Hang Power Cleans 135/95lbs

400/320m Row (increase pace per set)

Rest 2mins between sets

-This took a little over 20 minutes total time ... each round was between 3:30 - 4:00 ... fun/surprisingly challenging after parts A-D ... simple, but effective full body conditioning 

 

Cooldown

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