AM Workout (0545)
This morning was a great workout ... definitely felt recovered and less stiff overall. Both my upper and lower body felt very recovered throughout this workout. It was a bit more volume on the conditioning than I wanted to do... hopefully I'm not too sore!
A.
12 Minutes to Build to a Heavy 3 RM Hang Snatch
-95#, 135#, 155#, 165#, 175#, 185# ... no misses, felt strong and fast throughout ... definitely more there, but called it at 185#.
B.
Snatch Grip Deadlift
3x3 @ 90% of 1 RM Snatch
-Complete, across at 245#
C.10 Rounds of:
PM Workout (1230)
First day of 6 week FBB cycle ... looking forward to getting this in ... goal is to focus on positions/mobility and good nutrition. It was fun to get this first workout in.
FBB Overhead Prep 2.0
2-3 Rounds
60sec Ski or 100' Bear Crawl Slow and Steady OR cardio of choice x 60 sec
10 Prone Trap 3 Raise
*Lift the shoulders and feet away from the surface you are laying on. Try to minimize the shoulder blades shrugging up toward your ears.
10 DB External Rotation Elbow on Knee R
10 DB External Rotation Elbow on Knee L
*Keep the weight light and do not allow the shoulder blade to move as you rotate the shoulder.
-Complete
A.
3 Sets
1. Banded Pull Aparts x 15-20reps
2. Plank; 45-60sec
3. Ring Row 2020; 8-10reps (opt for a body angle that allows for you to get a large range of motion)
rest as needed between movements and sets
-Complete
B.
3-4 Sets
1. Barbell Strict Press; 30X1; 6,6,6,6
rest 45sec
2. Single Arm Dumbbell Push Press; 30X0; 6-8/arm
rest 45sec
3. Pronated Strict Pull; 31X1; 4-6reps
rest 90-120sec and back to 1
-Complete, 75# BB press, 50# DB PP, BW on pull-ups
C.
Every 3:00 x 5 sets
8 DB Hang Snatches R 50/35lbs
8 DB Hang Snatches L 50/35lbs
8-12 V-ups
15-20 Cal Bike Erg
Rest 2-3 minutes then…
D.
Every 3:00 x 5 sets
6 DB Hang Clean and Jerk R 50/35lbs
6 DB Hang Clean and Jerk L 50/35lbs
10 Push Ups @ 20X0 (use rings, floor, or parallettes)
10-16 Calorie Row
-Complete ... went on the high side for all reps
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