5/15/20

Today was a good workout... lots of posterior chain / lower body work, but overall a great session. Short/fun CrossFit workout at the end, was fun to get in.

Warmup

3 Sets

20 Frog Pump + 20 seconds Isometric Contraction at top of last rep 

Rest :30 

8-10 Goblet Curtsy Step Down/leg (box height below knee)

Rest as needed

-Complete, did the curtsy step downs unweighted 

A.

Super-Set

Frog Stance Deadlift: 31x1; 10-reps; rest 75 seconds x 3 sets

KB Goblet Deficit Split Squat: 2110; 8-10/leg; rest 75 seconds x 3 sets

-Deads went 205#, 225#, 225# for sets of 10
-Split Squats across at 35# for 3 x 10 

B.

Super-Set:

Barbell Good Morning; 3021; 8-10 reps; rest 75 seconds x 3 sets

Goblet Cossack Squat; 30x0; 16-20 reps; rest 75 seconds x 3 sets

-75#, 95#, 95# for 3 x 10 for the good mornings
-Squats went 35# KB for 3 x 16 

C.

Every 10 minutes for 20 minutes (2 sets) of:

15/12 Cal Ski 

500m Assault Bike 

40 Air Squats

20 Alt DB Power Snatch (50/35#)

10 Burpee Box Jumps (24/20")

-4:50
-4:45 ... kept an 85% effort aerobic effort on these, pushed the pace a bit on the second set of burpee box jumps ... fun to do a little crossfit

D.

ROMWOD

-Complete