10/23/21

Today was a solid workout... despite training 6 days in a row, I felt surprisingly good today. Had a fun time in the gym and really enjoyed the conditioning pieces today. 

Warm-up

Row x 3 minutes

2-3 Rounds

1. Shinbox Thoracic Rotation x 5/side

*Reach as far as possible holding the end position for 2-3 seconds 

2. Dumbbell Pullover x 10

*Keep spine straight. 2-3 second lower, 5 sec hold in end position.

3. Russian Babymaker x 5

*Hold end stretch positions for 2-3 seconds each. Try to keep arms inside of knees.

*Intention: Lengthen the glutes and posterior chain, grease the groove of the shoulder joint. Move through these like a giant superset.

-Complete 

A.

4 Rounds Not for Time

4 HSPU Negatives

2 Turkish Get Ups R

2 Turkish Get Ups L

20m Filly Carry R

20m Filly Carry L

-Complete, 53# KBs for all mvoements

B.

For Time @ Strength Effort

5-4-3-2-1

Deadlift

Weighted Dips or Bodyweight Dips

rest 3mins x 2-3 sets

Every Set has 15 reps of each movement. After you complete your first complete set of 15 reps each, you may increase your weights on the deadlift and the dips for the next set. 

*use a moderate load on the deadlift and slightly advance your weight each set as described above. If deadlifts really tax you, be mindful of your working weights so you can still attack the next workout.

-3 Sets ... went 275# / 35#  ... 315# / 35# ... 345# / 50# ... times went 2:03 / 2:11 / 3:15 

C.

15min AMRAP

2 Power Clean 185/135lbs

3 Burpee Box Jump 30/24"

4 Strict HSPU 

5 DB Weighted Sit Ups 

-Complete ... 7 rds 

D.

3 Sets

10 DB Hammer Curls 

10 DB Skull Crushers 

Rest :60 

-Complete ... used 50#s for the curls and 35#s for the skull crushers 

Cooldown

1. Passive Hang x 2 min 

2. Shoulder Extension Stretch on Floor x 1 min

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

3. Pike Stretch x 2 min 

4. Front Split x 2 min per forward leg 

*Use band or stationary objects for assistance. 

*Intention: lengthen posterior chain and anterior shoulder musculature, improve front split position. Sink deeper into each stretch position with every exhale.

-D/N Complete, no time