10/25/23

Today was a decent workout... combined a couple workouts due to the crammed week of coming off my illness and not training Monday and the travel I have this week. Overall got a good session out of this, EMOM at the end was fun.

Warm-up

Cardio of Choice x 3-5 minutes 

+

2-3 Sets

30 Elephant Walk Steps 15/leg

*Straighten the knee as much as possible to stretch through the hamstrings. 

10 Seated DB Good Mornings

*Hinge as far as possible without allowing the lower back to round.

-Complete

A.

3-4 Sets 

Row 150m

10 Split Stance Dumbbell RDL Right

5 Burpee Broad Jumps

10 Split Stance Dumbbell RDL Left

Row 150m

rest walk 60sec

-Complete, 3 sets, 25# DB

B.

Every 60sec x 8-10 sets 

1 Hang Power Clean Below Knee (pause 1sec below the knee)

1.1 Power Clean

*drop the bar after each power clean and reset for the next rep

*Your first sets are meant to be light and you will build with each set ending your 10th set around an 80% effort level.

-135# x 2 sets, 165# x 2 sets, 185# x 2 sets, 205# x 2 sets, 225# x 1, 235# x 1

C.

Front Squat; 21X1; 5,5,4,4

rest 2-3mins between sets

-185#, 195#, 205# for both sets of 4

D.

Deficit Clean Grip Deadlift @ 3131 x 3 reps

Deficit Clean Pull x 1 rep

rest 2mins x 4 Sets

*no rest in between movements

-155#, 175#, 195#, 195#

E.

3 Sets

1. KB Goblet Cossack Squat; 20X1; 6-8/leg

rest 45sec

2. Single Arm Dumbbell Floor Press; 20X1; 6-8/arm;

rest 45sec

3 Quadruped Plank KB Row; 20X1; 6-8/arm

rest 60-90sec back to 1

-35# KB for BK movements and 50# DB for floor press

F.

3-5 sets

1 Power Clean @ 155/105

2 Hang Squat Clean @ 155/105

4 Bar Facing Burpees

-rest 30-45sec between sets

Complete all 3-5 sets above and then move onto 

 

3-5 sets

1 Power Clean @ 155/105

2 Hang Squat Cleans Below Knee @ 155/105

6 Strict Dips

-rest 30-45sec between sets

Complete all 3-5 sets above and then move onto 

 

3-5 sets

3 Burpee Strict Pull-Ups

2 Touch and Go Power Cleans @ 155/105

3 Box Jumps 30/24"

-rest 30-45sec between sets

-Complete ... 5 sets of each movement, went through this as a 15:00 EMOM, nice sweat.