11/6/21

 AM Workout (1030) 

30min easy run, plus 5x100m sprints w/ full recovery (2min) b/t reps

-Complete ... had a lot of fun doing this, kept the run pace very easy and didn't time the 100s, only the rest, but got a lot of intensity out of them. Perfect fall weather for a run, about 50 degrees and sunny. 

PM Workout (1700)

Was pretty tired going into this workout... was busy doing tasks/errands most of today, but once I got warm and moving I had a great workout. Biggest pump I've had in a while! Very fun session. Looking forward to rest tomorrow. 

Warm-up

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

-Complete 

A.

3-4 Sets

3-5 Deficit HSPU Negatives

rest 15-30sec

5 Tall Kneeling KB Press R

5 Tall Kneeling KB Windmill R

rest 15-30sec

5 Tall Kneeling KB Press L

5 Tall Kneeling KB Windmill L

rest as needed and restart from the top

-3 Rounds ... 3 HSPU negatives each time ... was getting about 4-5 seconds eccentric to two 45# plates ... used a 35# across for the KB movements 

B.

For Time @ Strength Effort

5-4-3-2-1

Sumo Deadlift

Bench Press

rest 3mins, repeat for 2-3 sets

Every Set has 15 reps of each movement. After you complete your first entire set (deadlift and bench press), you may increase your weights on the next set. If you only have one barbell then it is OK to adjust weights between the two movements as you go. A challenging weight for each exercise will likely mean that they will not be the same weight.

-3 Rds:

Rd 1 = 325# DL and 185# bench = 3:35 

Rd 2 = 325# DL and 205# bench = 4:49 

Rd 3 = 335# DL and 210# bench = 6:30 ... bench fatigued a lot on that last set, but overall enjoyed this, really fun conditioning piece ... I've never done sumo DL as part of a conditioning workout and it kicked my ass... definitely not my preferred method of DL

C.

15min AMRAP

5 Weighted Hanging Leg Tuck 35/20#

4 Strict Dips

3 Box Jump 24/20" 

2 Hang Power Clean 185/135#

-Complete ... don't remember the exact rounds ... but it was a lot... fun workout. 

D.

3 Sets

12 Cable Push-downs (65#) 

12 Barbell Curls (75#) 

Rest :60 

-Complete ... this was a fun 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