6/12/20

Today was a really rough workout... I have been completely stressed out/burnt out at work and have been tired and working around the clock all week. I just didn't feel well going into this workout and it didn't help that this was one of the toughest workouts of this program, definitely the most difficult we have done so far.

Warmup

3 Sets

12 Inch Worms 

10 Plate Loaded Lateral Box Step Down (per leg)

-Complete, used a 15# bumper plate 

A.

Super Set 

Frog Stance Deadlift: 31x1; 10-12 reps; rest 60 seconds x 4 sets 

KB Rack Deficit Split Squat: 2110; 8-10/leg; rest 60 seconds x 4 sets

-225# across for the deadlifts for 4 x12
-35# KB in front rack with 2 x 25# bumpers for the deficit for 4 x 20 reps 

B.

Super Set 

Barbell Goodmorning; 3021; 8-10 reps; rest 60 seconds x 4 sets

Goblet Cossack Squats; 30x0; 16-20 reps, alternating legs; rest 60 seconds x 4 sets

-125# for 4 x 10 on the good mornings
-35# KB for 4 x 16 on the squats 

C.

EMOM 24 (6 sets) of: 

Min 1 - 12/10 Cal Ski 

Min 2 - 6-8 Devil's Press (50/35#s) 

Min 3 - 12 DB Thrusters (50/35#s)

Min 4 - 10-12 Box Jump Step Down (24/20")

-On the back end of this I had to cut the Devil's press to 5 per minute (for the last two sets) and cut the thrusters to 7 per minute for the last two sets ... went 12 box jumps on the first set and then hit 10 for the remaining ... this was a brutal conditioning piece and was not fun to go into feeling like shit. Got through it and still got a ton of intensity, even though I had to scale back to the movements a bit towards the end. 

D.

ROMWOD

-Complete