11/13/21

This morning was a solid session... wasn't too excited to workout overall, but got it in and now I will be tapering down for Tuesday's CFT. 

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. 

*Intention: Lengthen the glutes and posterior chain, grease the groove of the shoulder joint.

-Complete 

A.

8min AMRAP

1 Bottoms-Up KB TGU R (light to moderarte)

1 Bottoms-Up KB TGU L (light to moderarte)

10m Single Arm KB Farmers Carry R 70/53lbs

10m Single Arm KB Farmers Carry L 70/53lbs

-Complete ... don't remember the reps/rounds, but used a 26# for the bottom-up TGU

B.

3-4 Sets

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

rest 30sec

2. Strict HSPU; 20X0; AMRAP at tempo (stop 2 reps before suspected failure)

rest 2mins and back to 1

-4 Sets ... 2 sets of SGRDL with 115#, 2 sets with 135# ... kept the SHSPU at 8 per round 

C.

On a running clock: 

15-12-9-6-3

Deadlift 225/155lb

Bar Facing Burpees

When the clock reaches 10:00... 

15-12-9-6-3

DB Hang Power Clean 2 x 50/35lb

DB Box Step Over 2 x 50/35lbs and 24/20" 

-6:40

-9:11 ... second part was WAY more challenging than I thought it would be ... fun session, but destroyed my biceps/forearms/grip in a way I haven't felt in a very long time. 

D.

3 Sets

12-15 Crush Grip DB Curl

12-15 Crush Grip DB Bench Press

12-15 Crush Grip DB Tricep Extension

30sec Crush Grip Hollow Rock

*rest as needed between sets and movements

-used a 50# DB throughout, hit the rep range for each movement... big pump finisher on top of part C

Cooldown

1. Supinated Passive Hang x 1 min 

2. Shoulder Extension Bridge x 1 min 

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

3. Standing Forward Fold x 2 min 

4. Front Split x 2 min/side

*Utilize band or hold onto object for assistance. 

*Intention: Lengthen lats, anterior shoulder, and posterior chain. Improve front split position. Sink deeper into the stretch position with every exhale.

-D/N complete