5/24/21

Today was a good workout ... did the lifting as Rx and then modified the conditioning to ease back into training ... thankful to be lifting weights again after the big trip. 

Warmup: 

Tall Plank Theraband Lateral Walk 20'/side

Single Arm Trap 3 Raise w/ DB Isometric x 10/

arm Light Slow

Scapular Ring Rows x 10 (pause 1sec at top)

x 2-3 Sets

-Complete 

A1) Landmine Push Press: 21X0; 8-10/arm; rest
A2) Tuck L-sit on Rings: 30-40sec; rest 30sec x 3
A3) Dumbbell See-Saw Row w/Theraband:
2121; 7-9/arm; rest 90sec x 3

-Complete ... 95# x8, 100# x8, 105# x 8 on the PP ... :30 each L-sit and 2x35# DB with 1 blue band for the rows 
 
B1) Mixed Grip Strict Ring Pull Up: 31X1; 2.2; rest 30sec x 3

• 2 reps then switch grip and do 2 more (4 reps each set)

• Scale back to Lean Away Negatives - 3-5 second lowering

B2) Push Up Complex: AMRAP Strict HSPU Unbroken without Pauses;

rest 30sec + AMRAP Clapping Push Ups Unbroken without Pauses;

rest 90sec before B1 x 3 sets

-Complete ... 14/10 ... 14/10 ... 11/10 

 

C1) Glute Bridge Single Arm DB Bench Press: 20X1; 10-12/arm; rest 30sec x 3

C2) KB Cross Body Carry: 25m/arm; rest 60sec x 3

-Complete, 50# DB for 10/arm and 2x53# for the carry 

D)

On a 20:00 Clock: 

0-10mins

Partner Strict 'Cindy' (alternating full rounds with a partner) 

5 Strict Pull-ups

10 Push-ups

15 Air Squats 

 

10-20mins

Alternating stations with a partner: 

Partner 1: 

300/250m Ski

Partner 2: 

15sec Star Plank L

15sec Star Plank R

10 Alternating Box Step-ups (24/20")

-Complete ... don't remember the rounds, but just moved through this 20 minutes at a consistent pace, was a nice sweat.