8/28/21

Today was a nice workout... felt great to sleep in and relax on a Saturday. Not too taxing of a workout, really fun aerobic/crossfit style partner workout. Looking forward to resting tomorrow and getting after it come Monday. 

2-3 Rounds
Optional - 10 Calorie Row
20 Supinated Band Pull Aparts
15 Dumbbell Bench pull Overs
10 Kettlebell Jefferson Curl

-Complete

A.
Pre Fatigue - Hinge, Scap, & Core Progressive - Odd Weeks
2-3 Sets
1. 15 reps Seated DB Good Morning (slow and controlled)
rest 30sec
2. 15 Support Oblique Tucks/side
rest 30sec
3. 10 Complexes (1 Scapular Push Ups + 2 Alternating Tall Plank Knee to Elbow)
rest 90sec

-Complete, 2x15# DB for the good mornings... thorough warm-up 

B.
Absolute Strength Work - Hinge and Closed Chain Push
Every 3mins x 4 Sets
5 reps TnG Clean Grip Deadlift No Hook Grip 
+
Parallette Push Up @ 2121; 6-10reps (weighted with plate or DB on your back as needed - regress down to your knees if needed)

*Build your weight on the Deadlift with each set and aim to keep the quality of your push-ups VERY HIGH. 
**Complete the push up sets immediately after each set of Deadlifts within the 3:00 time frame.
***Stop your push up set the moment you can't hold the tempo or great form.
****TnG = touch and go, no stopping at the bottom or top of the rep

-315# across for the deadlifts... was going to build from there, but grip was a huge limiting factor here ... push-ups went 10,8,8,6... rough tempo

C.
For Time, with a partner, 1 partner working at at time: 

AB 3200m 
40 Alternating DB snatch - 50/35
20 Alternating Single Arm Devils Press - 50/35
AB 2400m
32 Alternating DB snatch - 50/35
16 Alternating Single Arm Devils Press - 50/35
AB 1600m
24 Alternating DB snatch - 70/50
12 Alternating Single Arm Devils Press - 70/50

-20:09 ... fun stuff, best I've felt during crossfit style conditioning in a while 

D.
Finisher - Arm & Core Focused
3 Sets: For Quality
1. Crush Grip DB Bicep Curl x 10-12 reps
2. DB Crush Grip Tricep Extension x 10-12 reps
3. Side Plank Powell Raise x 10-12/arm
rest as needed between movements and sets

-50# for the bicep curls, 35# for the extensions and 10# for the side raises 

Cooldown
 Persist Hamstrings Quads and Calf 1.0
1min Per Station x 1-2 Rounds
1st. Low Dragon Stretch R
2nd. Low Dragon Stretch L
3rd. 30 Reps Elephant Walk Steps
4th. Heel Sit
Once complete with the above 4 stations for 1-2 Rounds, move onto the following.
2mins Saddle Pose

-Complete