9/18/21

Today was a decent workout, less taxing overall than the other sessions this week. Conditioning was more aerobic and less intense and left me feeling good leaving the gym instead of completely tossed. Good work this week, excited to rest tomorrow and get after another week of training come Monday. 

Warm-up

2-3 Rounds

Optional - 10 Calorie Bike

25 Slant Board Jefferson Pulse

10 Banded YTW

10/arm Powell Raise

-Complete 

A.

2-3 Sets

1. Hand Supported Single Leg Deficit DB RDL x 10/leg

rest 30sec

2. 12 Weighted Side Plank Hip Taps/side (elevate your feet 6" for added challenge)

rest 30sec

3. 12 Single Arm Dumbbell Shoulder Lateral Raise/arm

rest 90sec

-35# for the RDL, 25# for the side planks and 10# for the side raises 

B.

Every 2:00 x 6 Sets

2 reps TnG Clean Grip Deadlift No Hook Grip (build slightly off last weeks weights) 

+

Strict Bar Dip @ 2121; 3-5reps (New Closed Chain movement his week - make them tough with added weight and/or Bodyweight with strict tempo)

*Keep the quality of your Dips VERY HIGH. Stop your dip sets the moment you can't hold the tempo or great form.

**Complete the dip sets immediately after each set of deadlifts within the 2:00 time frame.

***TnG = "touch and go"; do not pause at the top or bottom of each rep

-375# for the DLs, went 5,5,4,4,4,4 on the dips ... unweighted, the tempo rocked me 

C.

For Time

Ski 750/600m 

100m KB Farmers Carry 70/53

*Begin with 5 KB Deadlifts and then every 20m complete an additional 5 KB Deadlifts for a total of 30 reps by the time you finish the 100m

Ski 750/600m 

100m KB Farmers Carry 70/53

*Begin with 5 KB Deadlifts and then every 20m complete an additional 5 KB Deadlifts for a total of 30 reps by the time you finish the 100m

Ski 750/600m 

-16:12 ... this was fun/pumpy aerobic work ... the ski blew up my triceps and the farmer's carry/DL got my biceps... really fun workout. 

D.

3 Sets: For Quality

1. 1-1/4 KB Horn Curl x 8-10reps

2. Tall Kneeling KB Tricep Horn Extensions x 10-12 reps

3. KB Pull Over x 10-12 reps

rest as needed between movements and sets

-53# for the curls, 35# for the other two movements

Cooldown

1min Per Station x 1-2 Rounds

1st. Weight Assisted Straddle Fold R

2nd. Weight Assisted Straddle Fold L

3rd. Couch Stretch R

4th. Couch Stretch L

Once complete with the above 4 stations for 1-2 Rounds, move onto the following.

2mins Toe Sit

-D/N complete ... no time