10/6/21

Today was a really bad workout... probably the worst I've had all year? ... I have had extreme life stress and the additional stress of traveling on top of my high work stress has left me feeling completely exhausted. This is exactly not how I want to be feeling during this "benchmark" week ... didn't have any go during any part of the workout today, just felt distracted and weak whenever I tried to push myself. Just trying to make it to the weekend where I can relax a bit and get caught up on work/life and able to relax and focus in the gym again. 

Warm-up

2 Rounds

20 Tall Kneeling Band Pull Aparts

10 Dual Dumbbell Upright Row to Press

15 Dumbbell Bench pull Overs

-Complete

A.

Close Grip Bench Press 

In no more than 10mins - build to a 5RM 

*Ideally this takes no more than 5-6 total sets

Warm Up Sets 1-2

Building Sets 3-4

Max Effort Attempts 5-6

*Warm up sets are light and maybe higher rep to get the blood flow

*Building sets might be only a few reps to conserve energy (i.e., do not have to do 5 reps)

*Max Effort Attempts are the ones you perform for 5 reps

-135#, 185#, 205#, 225# ... this was the best I felt throughout this entire workout ... it was fun to lift without a tempo for once. 

B.

Heel Sit Single Arm DB Press 

Build to a 8RM on each arm

You may find that one side is stronger than the other. Note the difference for yourself.

-Up to 50# easily on each arm... my next DB size is 75# and I only got that for 4 reps. Definitely limited here by my options at home for an 8 RM

C.

Scapular Stability + Strength Tests 

Part 1 - Stability

Bottom-Up KB Turkish Get Up - build to a 1RM on each arm

Part 2 - Strength

Powell Raise - Find a 10RM ion each arm

-35# KB - right arm - 26# KB for left arm ... couldn't go back down on the 35# KB with my left arm, just didn't have the stability 

-Powell Raise = 15# each side 

D.

5min AMRAP:

Ski Buy-In 20/16 Cals

+

AMRAP in Time Remaining

Strict Pull Ups

rest 60sec

4mins AMRAP:

Ski Buy-In 20/16 Cals

+

AMRAP in Time Remaining

Wall Walks 

rest 60sec

3min AMRAP:

Ski Buy-In 20/16 Cals

+

AMRAP in Time Remaining

FBB Renegade Rows 45/25 

(1 Rep = the sequence below)

1 DB Deficit Push Up

1 DB Plank Row R

1 DB Plank Row L

1 DB Tall Plank Knee to Elbow R

1 DB Tall Plank Knee to Elbow L

rest 60sec

2mins AMRAP:

Ski Buy-In 10/8 Cals

+

AMRAP in Time Remaining

No Push Up Burpee Lateral over Dumbbells

rest 60sec

1min AMRAP:

Ski Buy-In 10/8 Cals

+

AMRAP in Time Remaining

Body Rows

*Scored as total reps accumulated after the row on each set

-I don't remember the reps ... this all was just not great, worst possible day to do a max effort workout like this 

Cooldown

1min Per Position x 2 Rounds

1st. Twisted Cross R

2nd. Twisted Cross L. 

3rd. Child's Pose with Lat Stretch R

4th. Child's Pose with Lat Stretch L

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2mins Passive Ring Hang

-Complete