8/3/20

AM Workout (0800)

Overall a less taxing day today ... felt pretty decent overall. Conditioning piece was fun/ a bit of CrossFit ... was nice to get in, but didn't beat me up.

Warmup
3 Sets
8 Half Kneeling Band Pull Aparts/knee
12 Lateral Box Step Overs
:30 Quadruped Shoulder Taps

-Complete

A.

Bent-Over Row x 20 reps (with 4-5 RM) 225#+ 

Rest :30 each time you break up the reps

-6/5/4/3/2 with 225#

B.

DB Overhead Squat x 20 reps (each arm with 4-5 RM) 50#+

Rest :30 each time you break up the reps

-20/20 with 50#

C.

Strict Dip x 20 reps (with 4-5 RM) 35#+ 

Rest :30 each time you break up the reps

-5/4/3/4/2/2 with 53#

D.
Ab Wheel Roll-Outs x 20 reps
Rest :30 each time you break up the reps

-6/6/4/4

E.
3 sets (15 minute clock):
AMRAP 3:
Ski 20 Cals, in time remaining:
2 Alternating KB Gorilla Rows (53/35#)
2 Dual KB Hang Squat Clean (53/35#)
2 Alternating KB Thrusters (53/35#)
Rest 2 minutes

-Complete ... each round was 5 rounds + 2 reps ... kept a very consistent pace on these

F.
ROMWOD

-Complete

PM Workout (1700)

50 Minutes NEPA

On a 50:00 Clock:

EMOM 20:
Min 1 - 10 Cal Ski
Min 2 - 1 Round of Strict Cindy (5 strict pull-ups, 10 push-ups, 15 air squats)

straight into...

Super Easy 30 minute assault bike

-Complete ... first part was fun ... the weather was shitty and I couldn't go for a walk and just biking or skiing for 50 minutes sounded horrible... this was a good way to break up the time.