10/29/23

Today was an okay workout ... a bit tired from traveling/parenting ... hard to focus and overall I just didn't feel good. 

Warm-up

Cardio of Choice x 3-5 minutes 

+

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, 35# bar, no rest 

B.

2 Muscle Snatches

1 Power Snatch

1 Hang Power Snatch

rest 60sec x 8 sets - building with each set

-105# x 2 sets, 125# x 2 sets, 135# x 2 sets, 145# x 2 sets 

C.

3-4 Sets

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

rest 45sec

2. Strict Handstand Push Up or Pike Strict HSPU; AMRAP in 20sec

rest 45sec

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

rest 90sec and back to 1

-4 Sets ... BW on dips and 15# on DB row and then 7,7,6,6 on SHPSU 

D.

3-4 Sets

10 Strict Pull-ups

5 Wall-Walks

10 Bar-Facing Burpees 

10 Hang Power Cleans 135/95lbs

500/400m Row (increase pace per set)

Rest 2mins between sets

-Complete, 3 sets ... 4:40, 4:45, 5:38 ... gassed on by the last one, broke up the pull-ups, WW and just rowed slow, called it at 3 sets.