8/31/21

AM Workout (0700) 

Track Workout, explanation: 

1000m at moderate pace, 400m at fast pace, 700m at moderate pace, 300m at fast pace, 600m at moderate pace, 200m at fast pace Rest 2min b/t all reps

A.
Run 1000 Meter for 00:04:07 (moderate)

Rest for 00:02:00

Run 400 Meter for 00:01:29 (fast) 

Rest for 00:02:00

Run 700 Meter for 00:02:53

Rest for 00:02:00

Run 300 Meter for 00:01:07

Rest for 00:02:00

Run 600 Meter for 00:02:28

Rest for 00:02:00

Run 200 Meter for 00:00:44

-Result =

4:07

1:22 

2:48

:58

2:19

:32  ... was fast on the 300, 600 and 200 by a bit...  as I tended to warm up and the distances got shorter it was difficult not too push it. Overall felt very good on this, great way to start the day. 

PM Workout (1600)

Warm-up

2-3 Rounds

10 Calorie Bike (Optional)

15 Parallette Scapular Push Up

15 Prone Y Raise

10/arm Elbow on Knee Dumbbell External Rotation

-Complete

A.

Ski 10min Continuous Moderate Effort

@ minute 2, 4, 6, 8, and 10 Get off the Ski and peform

2-4 Strict Dips (deep range of motion)

2-4 Strict Pull-Ups (pull as high as you can)

2-4 Strict Knee To Elbows

*Choose Reps you can complete in no more than 40sec off the ski erg. 

-Complete, 4 reps of all movements 

B.

3 Sets:

1. Strict Press 31X1; 4,4,3 reps

rest 30sec

2. Seated DB Arnold Press 20X0 x 8-10reps

rest 2-3mins

-115# x4, 125# x3, 135# x3 ... 2x25# DB for 3x10 each set ... this was a burner despite the light loading ... rough tempo

C.

6mins AMRAP

8 Strict Ring Dips or 12 Bench Dips

8 V Ups or 12 Tuck Ups

8 Burpees 

rest 2mins

6mins AMRAP

8 KB Floor Press 53/35lbs

12 KB Gorilla Row 53/35lbs (6/arm)

8 American KBS 53/35lbs

rest 2mins

6mins AMRAP

8 Parallette Push-Up

8 Toes to Bar / K2E 

8 Sprawls

-Complete ... don't remember the reps, but got a lot of quality movement/sweat out of this. 

D.

3 Sets Not for Time

Reverse Quadruped Crawl x 50ft

Supinated 10 sec negatives with 10 sec dead hang x 3

30 sec Wall Handstand Hold

-Complete 

Cooldown 

Persist Shoulders and Lats 2.0

1min Per Position x 2 Rounds

1st. Flat Thread the Needle R

2nd. Flat Thread the Needle L 

3rd. Mixed Grip Passive Hang R

4th. Mixed Grip Passive Hang L

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2mins Passive Ring Hang

-D/N complete, no time