6/26/20

This morning was overall, a great workout. I didn't want to workout when I woke up today... have had 10/10 work stress, probably the worst I have ever had going on yesterday... it really disrupted my sleep last night and I generally felt like shit today. Once I got rolling on this workout I felt decent though. Part C was good to focus in on and enabled me to not focus on stress, if only for 24 minutes. It was nice. I enjoyed this workout and despite its' difficulty, I am glad I got it in.

Warmup

3 Sets

:30 Banded Glute Bridge March 

Rest :30

:30 Banded Psoas March

Rest :30 

:15 Cossack Squat Isometric Hold Bottom - R

:15 Cossack Squat Isometric Hold Bottom - L

Rest as needed

-Complete 

A.

Superset

Frog Stance Deadlift; 31x1; 10-12 reps; rest 45 seconds x 4 sets 

KB Rack Deficit Squat; 2110; 8-10 leg; rest 45 seconds x 4 sets

-225# for 4 x 12

-35# KB for 4 x 20 

B.

Super Set

Barbell Good Morning; 3021; 8-10 reps; rest 45 seconds x 4 sets 

Goblet Cossack Squat; 30x0; 16-20 reps; rest 45 seconds x 4 sets

-135# for 4 x 10

-35# KB for 3 x 16 

C.

EMOM 24 (6 sets) of:

Min 1 - 12/10 Cal Assault Bike

Min 2 - 4-6 DB Burpee Box Step Ups (20/16" with 2 x 50/35# DB)

Min 3 - 4 DB Deadlifts + 4 DB Hang Power Cleans + 4 DB Thrusters (50/35#) 

Min 4 - 10 Burpees  

-Complete ... got 5 DB Burpee Box Step Ups per round ... felt consistent and fit on this conditioning, was very enjoyable.