3/31/22

AM Workout (0800)

4 Sets of:
Run 700 Meter for 00:02:53
Rest for 00:01:15
Run 300 Meter for 00:01:07
Rest for 00:03:00

-Complete ... was slightly fast on all of these ... 700s went 2:38-2:45 and the 300s were all around 60 seconds ... felt solid and consistent with these. 

PM Workout (1000)

Despite the super fast turnaround between workouts, I felt surprisingly good. Happy to get this in, got a nice pump and had fun. 

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

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

4. Goodmorning Jump x 3

*Stretch through the posterior chain and then squeeze the glutes and explode. 

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

-Complete

 

A.

3 Sets 

10 Heel Sit Single Arm DB Press/arm

30sec Ring Row Hold

20 Pallof Press(10/side)

Rest as needed between movements and sets

 

*Keep Loads Light and take only as much rest as needed. Stay focused and get a good shoulder pump headed into an upper-body intensive day.

-Complete

 

B.

Bench Press

3 Sets x 5 reps – choose a weight challenging for 3x5

-Complete across at 230# ... was supposed to be heavy doubles, but didn't have a spotter, got in some comfortable reps. 

 

C.

DB Incline Bench Press 

3 Sets x 10 reps – choose a weight challenging for 3x10

-2x75# across 

 

C.

3 Sets

1. Weighted Strict Dip; 21X1; 3-5reps

rest 45sec

2. Strict Handstand Push Up; 20X0; 6-10reps (add deficit to make this more challenging if needed)

rest 45sec

3. Dumbbell External Rotation; 30X0; 6-8/arm

rest 90sec and back to 1

-35# on the dips ... HSPU rocked me... went 6,6,5 ... 10# for the ext. rotations 

 

D.

Every 5 for 15 (3 sets) of: 

3 Strict L-Sit Ring Muscle Ups 

20sec Ring Support Hold

45sec Assault Bike @ 75%

6 Hang Power Snatch below knee 115/75lbs

10 Diamond Push Ups

45sec Assault Bike @ 85%+ 

*increase effort slightly on the second Bike each set

-Complete ... this was fun/different than my usual training, enjoyed getting this in.

E.

2 Sets:

12+12, 10+10 ... 2+2

Chest Press w/ plate

Skull Crusher w/plate 

Rest 1-2 minutes 

-Complete with 25# plate ... rocked my triceps

 

Cooldown

2 sets

1) Thread the Needle x 1 min/side 

*Lean into shoulder to stretch through the backside of the shoulder. 

2) Mixed Grip Passive Hang x 1 min

*Support the feet to take load off the shoulders as necessary. 

3) Passive Ring Hang x 1 min 

*Support the feet to take load off the shoulders as necessary. 

-D/N complete