9/26/21

AM Workout (0900)

Workout Summary: 6x3min w/ 45sec rest b/t all reps. Referenced pacing is a target. Workout focus is pacing consistency. Did you hold your selected pace from start to finish?

6 Sets of:

Run 0.42 Mile for 00:03:00 (07:12 min/mi)

Rest :45

-Complete ... this was a fun aerobic workout ... hit right around 700m each set. I felt very consistent on these ... this pace took focus on the back half, but was not a very difficult RPE. Fun stuff. 

PM Workout (1315)

Warm-up

2-3 Rounds

Optional - 10 Calorie Row

20 Supinated Band Pull Aparts

15 Dumbbell Bench Pull Overs

10 Kettlebell Jefferson Curl

-Complete

A.

2-3 Sets

1. 10-12 reps Seated Good Morning (Barbell or Dumbbell) - increase your load from 2 weeks ago slightly

rest 30sec

2. 10/side Adduction Bias Side Plank Hip Tap (scale back to adduction bias side plank static hold 20sec)

rest 30sec

3. 12 Scapular Push Up to Downdog

rest 90sec

-Complete, 2 sets ... 95# on the seated GM. 

B.

Clean Grip Deadlift - USE HOOK GRIP THIS WEEK

Every 3:00 perform a new set - 8,8,6,6

+

Strict Bar Dip @ 21X1; 6-8 (Since we are back to doing fewer sets this week the reps are UP on the dip)

*With the reintroduction of the hook grip your grip will be substantially stronger and you should notice a big carryover from the grip work we did recently.

*Complete your set of dips immediately after your deadlifts within the 3:00 time frame between sets

-8 x 335#, 8 x 335#, 6 x 355#, 6 x 375# ... 4x6 BW on dips, rough on the thumbs, but posterior chain felt strong. 

C.

For Time, with a partner, one partner working at a time: 

70 Cal Bike

42 KB thrusters (53/35lbs)

70 Cal Ski

18 Wall Walks

70 Cal Ski

42 KB thrusters (53/35lbs)

70 Cal Bike

-27:57 ... longest workout we've done this cycle, but felt fit and consistent on this piece ... was thrashed afterward though. 

D.

3 Sets: For Quality

1. Dumbbell Curl to Press x 12 reps

2. Weighted Bench Dip x 12-15 reps

3. Weighted Plank x 45sec

rest as needed between movements and sets

-2x25# on the curls + press ... 35# for 3x12 on the dips ... 45# across on the planks ... tough finisher after D. 

Cooldown

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

-D/N Complete