11/20/21

AM Workout (0700)

Currently doing a MCMAP course ... had a 4 mile hike today where we stopped 3 different times for ground fighting (3 x 2 minuet rounds each time) ... I've been doing this MCMAP course for the last couple weeks, but this was the first session we've had that was enough to actually log as physical training... overall an enjoyable way to spend the morning ... definitely satisfying to get a few tap-outs today. 

PM Workout (1500) 

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.

3-4 Sets

3-5 Wall Facing Strict HSPU 

rest 15-30sec

5 Half Kneeling Bottoms Up KB Press R

5 Half Kneeling Bottoms Up KB Press L

rest 15-30sec

10 Half Kneeling KB Chop and Lift R

10 Half Kneeling KB Chop and Lift L

rest as needed and restart from the top

*loading - light to moderate

-Complete ... 3 sets ... 3x5 on the HSPU ... 26# KB for the bottom up press and 35# KB for the chops

B.

For Time, with a partner, 1 partner working at a time: 

12-8-4

Deadlift 315/265lbs

Wall Walks

 

Directly into

 

16-12-8

Deadlift 275/215lbs

Strict Dips

 

Directly into

20-16-10

Deadlift 225/175lbs

Hand Release T Push-Up

-Result = 13:50 ... went 1:1 on these, had fun 

C.

15min AMRAP, with a partner, 1 partner working at a time: 

1k/800m Ski

30 Box Jump 24/20”

30 Burpees

-Can't remember the rounds/reps, but just flowed through this at a consistent aerobic pace 

D.

3 Sets

5 Single Arm Turkish Sit-Ups R

5 Single Arm Turkish Sit-Ups L

12 Lat Pull-Downs 

10 Single Arm Standing DB High Pull R

10 Single Arm Standing DB High Pull L 

*rest as needed between sets and movements

-Complete ... 53# for the sit-ups, 125# for the lat pull-downs and 35# DB for the high pulls 

E.

3 Sets:

12 Tricep Rope Push-Downs (45#)

10 DB Curls (2x35#) 

Rest :60

-Complete ... added in a drop set on the last set of DB curls ... 10x25#s, 10x15#s and 10x10#s ... fun pump finisher 

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 

-D/N complete