10/15/22

Put this workout together at home... ended up having a really solid training session. I had a lot of fun moving through this and I was really happy that I didn't have any shoulder pain, particularly when completing the 75 HSPU. Looking forward to some rest tomorrow and hopefully hitting my workouts hard next week. 

A. 

Every 2 for 10 (5 sets) of: 
5x3 Deficit Deadlift 2" (no hook grip and no mixed grip) @ 6.5-7.5/10 RPE 

-295#, 295#, 345#, 345#, 365# 

B.
5 Rounds for time:
20 Anchored PVC Sit-ups 
15 HSPU

-11:35 ... HSPU went 3 sets unbroken and then two sets of 10/5 ... this was a super solid workout... tried to keep the HSPU consistent, was going for all unbroken sets with a bigger rest between the sit-ups and the HSPU, but overall happy with my effort here, to be able to get in 75 HSPU without going to failure is a big win for me. The sit-ups were supposed to be GHD, but I was at home, it was a good alternative and still a challenging movement.  

Rest about 10 minutes then…

C.
2 Sets of:
2 Rounds
15/12 Cal Assault Bike
12 Bar-Facing Burpees 
9 Deadlift (315/225)
-Rest 2:00 b/t sets- 

-5:20

-6:35 ... second set was rough... surprised how much I gassed out, but part B took a lot out of me. Fun/hard intervals. 

D.
3 Rounds
10 Bodyweight Rows 
10 Inverted Skull Crusher
15 Dumbbell Curls (2x25# DB)
30 sec side plank (each side)
20 Steps DB Overhead March (each side) (moderate - used 35# DB)
-Rest 2 min b/t round-

-Complete... nice pump finisher, great way to end the session.