9/28/21

 AM Workout (0700)

Track workout explanation: 4x (3x400m) at 5k w/ 30sec rest, 5min b/t sets

A.

4 Sets of: 

3x: 

Run 400 Meter for 00:01:39

Rest for 00:00:30 between reps 

Rest 5:00 between sets 

-Complete ... all intervals between 1:30 - 1:39 ... went fast on about half of these, but overall had a great time ... really good weather (70 and clear with no breeze) and I felt aerobically fit from start to finish on this workout. 

PM Workout (1000)

I was pretty tired/generally not amped to workout yet again... but got this in and tried to push it as much as I could. Workouts have been shifted around due to work/upcoming travel... will be hitting 6 workouts in 4 days straight before a rest day... one more session to get in tomorrow before rest. 

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.

Ski 10min Continuous Moderate Effort

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

5 Scap Push Up on Elbows

15sec Tuck L Sit

-Complete 

B.

4 Sets:

1. Bench Press 21X1; 3,3,2,2

rest 15sec

2. Heel Sit Arnold Press 20X0 x 6-8reps

rest 2-3mins and repeat from 1

-185# x 3, 205# x 3, 215# x 2x2 ... tempo was rough, particularly the pause, but always to bench even if it is light ... 2x35# for 4x8 on the Arnold press 

C.

6mins AMRAP

5 Strict Bar Dip 

10 Tuck Up in Dip Support

10 Burpees 

rest 2mins

6mins AMRAP

4 KB Complex (Dual Sumo Deadlift + Dual Clean from Floor)

8 Glute Bridge KB Floor Press

8 Alternating KB Plank Rows

*loading Rx -  53/35lbs

rest 2mins

6mins AMRAP

6 KB Deficit Push-Ups

9 Russian KBS

12 Alternating KB Tall Plank Knee to Elbows

*loading Rx -  70/53lbs

-Complete ... don't remember the rounds/reps ... but this was good intensity and left me sweaty 

D.

3 Sets Not for Time

1. Crab Walk with High Hip x 50ft

2. Single Arm Passive Hang x 20-30sec/arm

3. Side Plank Rotations x 10reps/side

-Complete, 2 rds ... had to wrap it up short due to time ... single arm passive hangs rocked me 

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

-/DN complete