10/30/21

Today was a great workout, felt good overall and had a good time. 

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

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

-Complete 

 

A.

8min AMRAP

1-2-3-4....

Turkish Get Up R 35/26lbs*

Tukish Get Up L

*between rounds perform 8 Sprawls 

-Complete ... got into the rounds of 5

B.

4 Sets

1. Deficit Clean Grip Romanian Deadlift; 3131; 5,5,4,4

rest 30sec

2. Deficit Strict HSPU; 31X1; 3-5reps

rest 2mins and back to 1

-Complete ... went 135# x 5, 165# x 5#, 185# 4, 195# x 4 on 1 red 55# bumper plate ... SDHSPU went 4x3 on two 45# bumpers 

C.

21-18-15-12-9-6

Dual KB Sumo Deadlift 70/53lbs

Burpee Step Up 24/20"

- no rest directly into - 

21-18-15-12-9-6 

Russian KBS 70/53lbs

KB Tall Plank Knees to Elbow (R + L = 1)

-21:50

D.

3 Sets

12-15 KB Preacher Curls

12-15 Hollow Body Single Arm KB Floor Press L

12-15 Supine KB Horn Tricep Extensions

12-15 Hollow Body Single Arm KB Floor Press R

*rest as needed between sets and movements

-Complete ... used 53# for the curls and tricep extensions ... 35# for the hollow body floor presses 

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

*Utilize band or hold onto object for assistance.

-D/N complete