5/5/20

Today was overall a solid workout... the conditioning was a bit rough... I wasn't feeling very good on the SHSPU, but haven't been training them much over the last training cycle. Got everything in and didn't feel too beat up, was nice to get a refreshing workout.

Warmup

3 Sets
5 DB Deadlifts
5 DB Hang Power Clean
5 Dumbell Strict Press
10 Yoga Push-ups
20 Jumping Jacks
rest as needed

-Complete

A.
Segmented Clean Deadlift: 3131 (with straps); 6-8 reps;
rest 75 sec x 3 sets

Half Kneeling Barbell Press*: 20x2; 4-5 reps/knee;
rest 75 sec x 3 sets

-Complete, went 175, 195, 215# for the deadlifts and 75, 95, 105# for the presses

*perform repetitions on each knee for every set. Total 8-10 reps per set

B.
Deficit Landmine Single-Leg RDL; 3010; 8-10/leg;
rest 75 sec x 3 sets

Single Arm DB Push-Press*; 30x1; 8-10/arm;
rest 75 sec x 3 sets

*Explosive tempo on the way up - slow and controlled lowering to the shoulder in 3 sec before initiation next repetition

-Complete, went 80, 85, 85# for the landmine RDL and 50# across for the DB Push-Press

C.
At 85% effort:
27-21-15
Ski Cals
21-15-9
Strict HSPU

rest 3 minutes

21-15-9
Bike Cals
27-21-15
Anchored Sit-ups (subbed for GHD sit-ups)

-Complete, about 10:30 for the first part and about 6 minutes for the second part, fun conditioning