04/07/23

AM Workout (0545)

Got in a shoulder/HSPU workout this morning ... it was some very solid training. Nice to get an upper body pump. Looking forward to this afternoon's O-lifting/crossfit. 

Warm-up 

3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

-Complete 

A.

For time:

30 Kipping HSPU 

Rest as needed then… 

EMOM 10:

4 Strict HSPU 

-Result = 

1:38 for the kipping HSPU (this is about :10 faster than last week ... went 23 reps in :40 and then 4/3 in the remaining minute ... I accidentally fell off the wall during this set ... I think I can get 30 unbroken soon. I got all the strict reps... but barely ... I went over the clock a few seconds, finishing around 10:15... I will try for 4s again next week, but with a lower RPE 

B.

4 Super-Sets:

Seated Strict Press 

4 sets of 10 reps @ – RPE 5/10 (This is a deload week. Focus on form and hitting full range of motion)

Strict Pull-ups 

4 Sets of 10 reps (unweighted) 

*Rest 2:00-2:30 b/t sets

-Complete, across at 95# for the presses 

C.

Double DB Z-Press

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x35# DB 

D.

Plate Front Raise 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 15# plate 

E.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

F.

Crush Grip KB Bicep Curl

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 btw sets

-Complete, 53# KB

G.

EZ Bar Skull Crusher 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 btw sets

-Complete, 75# EZ Bar

H.

Plate Snow Angels 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x5# plate

PM Workout (1430)

A.

1 Snatch Grip Push Press + 3 Overhead Squats w/pause @ bottom of each OHS. 

-Build up to a moderately heavy set for the day 

*Try and get up to 80%+ of your 1RM Snatch. 

-95#, 135#, 165#, 185#, 195# ... called it there ... 80% of my recent 1 RM snatch is 188# ... definitely feeling rough on this movement ... I haven't overhead squatted much over the last few years. Looking forward to normalizing this movement and improving. 

B.

5 sets @ 75% 

1 High Hang Snatch + 1 Snatch 

*All 5 sets should be at the same weight. High Hang is from the “pockets” or hip crease region.

-Complete, across at 75% (175#) 

C.

4 Sets:

25 GHD Sit-ups

Rest :30

8 Bar Muscle-ups (unbroken) 

Rest 2:00

-Complete ... just got in quality reps here, wasn't in the mood for a hard conditioning piece.