9/3/21

Today was a solid workout. Had a great time and enjoyed myself in the gym. Really fun time and got some quality intensity out of the conditioning pieces. 

Warm-up

Optional 5min Easy Bike or Reverse Sled Drag

Ankles and Hip Flexors

2-3 Sets

15 Tibialis Raises

15 Double Leg Seated Calf Raise

15 Tuck Up in Dip Support + 15sec Tuck L Sit

-Complete 

A.

Snatch Grip Pattern

3 Sets *each set should remain unbroken*

5 Snatch Grip Behind the Neck Push Press

5 Overhead Squats (20X1)

rest as needed between sets

-85#, 125#, 135# ... really light on these, but I haven't been over squatting much this past year, was good to just move. 

B.

Back Squat; 33X1; 4,4,4; rest 3mins

*We want every single set to feel tough today and stick to the tempo precisely. You will hopefully be warmed up from the prior work, but be sure to take any additional warm-up sets to get to your working weight of 5 reps. The final two sets of 5 are where the effort should be prioritized

-205#, 230# 265# ... felt better than last week.... big leg/butt pump

C.

Every 90sec x 8 Sets

1st - 12/10 Calorie Ski + 6 Hand Release Push-ups + 6 Strict Pull Ups

2nd - 10 Sprawls + 2-3 Wall Walks

-Complete, 2 wall-walks throughout... much more difficult than I thought it would be 

D.

3-4 Sets @ Sustainable Pace

Bike 12/10 Cals

6 Hang Power Clean or Dual KB Clean

6 Push Press or Dual KB Push Press

rest 30sec

6 Hang Power Clean or Dual KB Clean

6 Push Press or Dual KB Push Press

Ski 12/10 Cals

rest 90-120sec between sets

-2x53# KB ... 3 x ...  times went 2:40 / 2:39 / 2:41 ... got a lot of intensity out of this, fun piece. 

Cool-Down

1min Per Station x 2 Rounds

1st. Thread the Needle R

2nd. Thread the Needle L

3rd. Anterior Chain Stretch R

4th. Anterior Chain Stretch L

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

2mins Bench Shoulder Flex with Thoracic Mobilization

-D/N complete, no time