10/16/21

Today was a good workout... overall felt decent and had a lot of fun on the conditioning piece. I've accumulated a bit of volume/stress (currently working all weekend) this week and I am looking forward to some much needed rest tomorrow. 

Warm-up

Row or Run x 3 minutes 

+

2-3 Rounds 

1. Shinbox Goodmorning + Rear Hip ER x 5/side

*Try to maintain a straight spine position as you fold forward. Torso may rotate toward the back leg as it opens up. 

2. Shoulder Extension Bridge x 5

*Start with legs straight, push through the  floor, then use the legs to pull yourself forward. Only go as far as comfortable for the shoulders/elbows. 

3. Russian Babymaker x 5

-Complete 

A.

8min AMRAP

1 Turkish Get Up R

3 Push Press R (at top of TGU)

1 Get Down R 

1 Turkish Get Up L

3 Push Press R (at top of TGU)

1 Get Down L

*Get Down = the bottom half of a turkish get up (going from standing to the floor)

*Choose a moderate-weight KB that allows you to keep moving throughout. 

-Complete with 35# KB ... don't remember the rounds... but it was a lot. 

B.

3-4 Sets

1. Deficit Clean Grip Romanian Deadlift or Clean Grip RDL; 3030; 6,6,6,6

rest 30sec

2. Deficit Strict HSPU; 31X1; 4-6reps

rest 2mins and back to 1

-3 Sets, went 185#, 205#, 215# on 1 red 55# bumper for the DRDL .... went 3 + 1 negative deficit SHSPU to two 45# bumpers 

C.

For time, with a partner, 1 partner working at a time: 

20-16-12-8-4 

Power Clean 165/125

Burpee Box Jumps 24/20"

rest 2mins

For time, individually: 

20-16-12-8-4

Anchored Sit Ups

Russian Kettlebell Swings 70/53lbs

-Complete ... 9:40 on the first workout, 4:00 on the second 

D.

3 Sets

12-15 KB Horn Curls

12-15 Tall Kneeling KB Horn Tricep Extensions

12-15 KB Crush Grip Floor Press

*rest as needed between sets and movements

-Complete, high end of rep range on all movements with a 35# for the curls and extensions and 53# for the floor press 

Cooldown

1. Supinated Passive Hang x 1 min 

*Sink deeper into the stretch position with every exhale. 

2. Banded Shoulder Extension x 1 min 

*Keep your chest and head up, shoulder blades back and down.

3. Standing Forward Fold x 2 min

*Sink deeper into the stretch position with every exhale.  

4. Front Split x 2 min/side

-D/N complete, no time