9/14/21

 AM Workout (0615)

Track workout summary: 30min easy aerobic threshold run that includes 10x15sec fast surges and 10x7sec max effort sprints (within 30min). Target an aerobic threshold pace based on your heart rate. A good rule for your targeted heart rate is 180 minus your age.

A.

30 Minute Run, with:

10 x 15 seconds fast surges

10 x 7 seconds ME sprints 

-Complete ... this was a fun workout ... super humid morning in Maryland... ran this on a running trail near our house, not on the track. Overall enjoyed this and got a good sweat ... went 5 minute warm-up, then EMOM 20 for the :15 and :7 sprints with a 5 minute cool-down. 

PM Workout (1430)

Overall had a decent session today... was a but tired/been working a lot... got through the session and tried to push myself as much as I could... looking forward to resting/sleeping in tomorrow. 

Warm-up

2-3 Rounds

Optional - 10 Calorie Bike

15 Parallette Scapular Push Ups

15 Prone Y Raise

10/arm Elbow on Knee Dumbbell External Rotation

-Complete 

A.

Bike 10min Continuous Moderate Effort

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

2-4 Strict HSPU 

2-4 Scapular Pull Ups

2-4 Strict Toes to Bar

*Choose Reps within the given range that you can complete in no more than 40sec

-Complete, hit 4 reps for each movement, kept the bike between 60-65 RPM 

B.

3 Sets:

1. Seated Behind the Neck Strict Press 31X1; 5,4,3 reps

rest 30sec

2. Tall Kneeling Single Arm DB Arnold Press 20X0; x8-10/arm

rest 2-3mins

-85# x5, 105# x4, 125# x3... rough tempo ... 3x8/arm with 35# across for the Arnold press 

C.

6mins AMRAP

8 Strict Dips 

8 Burpees

12 Hollow Rocks

8 Burpees

rest 2mins

6mins AMRAP

8 Alternating Glute Bridge KB Floor Press 53/35lbs 4/arm

8 KB Gorilla Row 4/arm

8 Alternating Single Arm KB Clean from Floor 4/arm 

rest 2mins

6mins AMRAP

10 Tall Plank Knee to Elbow/side

8 Sprawls

6 Hand Release T Push Ups

-Complete ... don't remember my exact rounds, but tried to push it as much as I could... was a big sweat and really tough on my chest 

D.

3 Sets Not for Time

1. Reverse Plank Bridge Hip Lifts x 12 (hold top of each rep for 2sec - explore shoulder range)

2. Wide Grip Supinated Passive Hang 30sec

3. 5 Strict HSPU Negatives (slow and controlled)

-Complete 

Cooldown

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