11/04/23

 Today was not ideal ... my son woke up at 0430... I watched him until he fell asleep at 1300 ... but I had to battle him to sleep from 1130 to 1300 ... he slept for around 1 hour, so I had to cut my session short as I was trying to get everything in during his nap, which he didn't sleep the full two hours he usually does ... tried to get what I could out of this, did break a sweat and it was nice to move/attempt to de-stress from the grind of parenting an infant. 

Warm-up

2-3 Rounds

1. Knee Over Toe Split Squat x 5/side

*Elevate the foot or use assistance to achieve the best position possible. Knee in line with toes, heel flat,  upright torso. 

2. Dumbbell Pullover x 5 reps

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

3. Squat Thoracic Rotations x 3/side 

*Elevate the heels to achieve a more comfortable position if necessary. Sit deep during the entire movement. 

4. Jump Squat x 5 

-Complete

A.

Every 60sec x 10 Sets

1 Muscle Snatch

1 Hang Power Snatch

1 Power Snatch

-105# x 2 sets, 125# x 2 sets, 135# x 2 sets, 145# x 2 sets, 155# x 2 sets 

B.

Back Squat; 5,5,4,3 (add load with each set - make your last set TOUGH); rest 2-3mins

-245#, 275#, 300#, 315# 

C.

3-4 Sets NOT FOR TIME

1.1.1 Weighted Strict Dip; 21X1 Tempo

immediately into

3 Wall Walks 

rest 30sec

4 Strict HSPU 

15 Bulgarian Ring Rows

rest 90sec between sets

*1.1.1 = cluster set, one set is 1 rep, rest 10 seconds, 1 rep, rest 10 seconds, 1 rep

-Complete, 4 sets ... 18# KB for the dips 

D.

3-5 Sets

8 Devils Press 50/35lbs

rest 15sec

10 Hanging Knee Tucks

10 Alternating Hanging Oblique Raise

rest 15sec

10 Suitcase Long Step Walking Lunges

rest 60-90sets

-D/N Complete this ... only got 1 set in and had to go back to parenting.