10/26/21

Taking the week off of running workouts to give my right achilles tendon a break... its been giving me has pain the last week or so. I was a little bummed not to run this week as the track sessions have been some of my favorite this training cycle. Anyway, got a good upper body workout in otherwise. 

Warm-up

Ski or Bike x 3 minutes

+

2-3 rounds

1. Banded Shoulder Extension x 10 reps

*Hold in the stretch position for 2-3 seconds, move the arms fast back to the hips, then 5 second return to the stretch position.

2. Prone Swimmers x 5

*Move VERY SLOW. Own every inch of this movement, allow the shoulders to rotate naturally.

3. Plank to Downdog x 10

*Press through the floor throughout the entire movement to keep the shoulder blades active.

-Complete 

 

A.

2-3 Sets

5 Dual KB Turkish Sit Ups

5 Dual KB Z Press

*back to floor and release 1 KB

3 Turkish Get Up R (TGU)

3 Single Arm KB Press at top of last rep and then back to floor

3 TGU L

3 Single Arm KB Press at top of last rep and then back to floor

-2 Sets, 35# KBs across 

B.

Hot Start

3 Sets - Get things moving

10sec Ski HARD with damper at 10

rest 15sec

6 Burpee Broad Jumps

6 Burpees 

30sec Ski @ 85% effort

rest walk 90sec and restart your next set

-Complete 

C.

3 Sets

1. 1-1/4 Close Grip Bench Press; 21X1; 4,4,4;

rest 30sec

2. Glute Bridge Single Arm DB Bench Press; 30X0; 3-5/arm

rest 30sec

3. Mixed KB Rack Overhead Carry; 40sec March/side 

rest 2mins and back to 1

-185# across on the bench press ... 75# DB for the db glutei bridge press and 2x53# KB for the marches 

D.

10min AMRAP @ sustainable effort

6 Strict Pull Ups

6 No Push Up Burpee Box Jump

12/10 Cal Ski

 

rest 2-3mins

10min AMRAP @ sustainable effort

9 Hand Release Push Ups

9 Gorila Rows (2x53# KB)

12/10 Cal Bike

-Complete ... don't remember the reps/rounds, but got a big pump/sweat on. Fun workout. 

Cooldown

1. Passive Hang x 2 min

*Sink deeper into the stretch position with every exhale.

*Keep your feet on the a surface if you can not hang for the entire time.

2. Supinated Passive Hang x 1 min

*Keep your feet on the a surface if you can not hang for the entire time.

3. Seated Barbell Shoulder Extension x 2 min

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

4. Childs Pose with Lat Stretch x 1 min/side

-D/N complete