9/4/21

 Today was a solid workout... had two drinks last night and it disrupted my sleep a tiny bit... overall felt good though once I got warmed up and moving. My lack of sleep/mental reservation from having drank went away once I got moving, especially given the low stakes of the workouts during this training cycle, there is basically no ME lifting, just a lot of quality movement, which is a very enjoyable way to train after a long "off season" of hard powerlifting and lots of travel this summer. 

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. Single Leg Deficit Landmine RDL x 10/leg

rest 30sec

2. 15 Feet Elevated Side Plank Hip Taps/side

rest 30sec

3. 12 Dumbbell External Rotation/arm

rest 90sec

-85# for the RDLs, 5# for the DB ext rot

B.

Every 3mins x 4 Sets

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

+

Parallette Push Up @ 32X1; 6-10reps (new tempo this week -make them tough with added weight or strict tempo)

*Build your weight on the Deadlift with each set and aim to keep the quality of your push-ups VERY HIGH. 

**Complete the push up sets immediately after each set of Deadlifts within the 3:00 time frame.

***Stop your push up sets the moment you can't hold the tempo or great form.

****TnG = touch and go, no pausing at the bottom or top of the rep

-335# for the clean grip DL... felt better than last week ... 8,8,6,6 on the push-ups 

C.

For Time

Run 400m 

50m KB Farmers Carry 

20 Dual KB Deadlift

50m KB Farmers Carry

Run 400m

40m KB Farmers Carry

15 Dual KB Deadlift

40m KB Farmers Carry

Run 400m

30m KB Farmers Carry

10 Dual KB Deadlift

30m KB Farmers Carry

Run 400m

*Rx - 70/53lbs

-14:01 ... felt very fit on this, enjoyed moving through this. 

D.

3 Sets: For Quality

1. KB Preacher Curl x 10-12 reps

2. Supine KB Horn Tricep Extensions x 10-12 reps

3. Hollow Body KB Pull-Over x 10-12 reps

rest as needed between movements and sets

-53# for the curls, 35# for the trip extensions and 26# for the pull-overs ... 3x12 on all movements 

Cooldown

Persist Hamstrings Quads and Calf 2.0

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

-Complete, 1 rd