I was still feeling a bit sick today... sore throat / congested, but I'm definitely getting better overall. I was on the fence about working out, but overall I felt good enough to try and I'm glad I did. I didn't go hard today, but it was good to move and sweat after days of inactivity and feeling like complete shit.
A.
4 Sets - TOUGH EFFORT
6 Box Jump Over (Low Box)
8 Russian Swings Heavy
10sec SKI SPRINT @ 97%
rest walk 60-90sec between sets
-Complete, 72# KB
B.
Every 60sec x 8-10 sets
Slow Pull Power Clean
Hang Power Clean Below Knee (pause 1sec below knee)
*Your first sets are meant to be light and you will build with each set ending your 10th set around an 80% effort level.
-135# for 2 sets, 165# for 2 sets, 185# for 2 sets, 205# for 2 sets, 225# for 2 sets
C.
Front Squat
33X1; 3 Reps; rest 2-3mins x 4 sets
-135#, 155#, 175#, 185#
D.
Deficit Clean Deadlift; 3131; 4 reps; rest 2mins x 3-4 Sets
-155#, 175#, 185#, 185#
E.
3 Sets
1. Goblet Kickstand Pistol Squat; 20X1; 6-8/leg
rest 45sec
2. Alternating Dumbbell Push Press; 21X1; 6/arm
rest 45sec
2 Dumbbell Pull-Over; 20X1; 8-10reps
rest 60-90sec back to 1
-Complete, 35# KB for goblet squats, 2x35# DB for PP and 25# DB for pullover
F.
5-6 Sets
4 Box Jump Over 30/24"
1 Turkish Get Up R
3 Hang Power Cleans 155/105lbs
1 Turkish Get Up L
rest 30-45sec and repeat
rest as needed after completing all 5-6 sets above before moving to the next part:
5-6 Sets
9/7 Cal Ski
3 Deadlifts 185/135lbs
2 Bar Facing Burpees
1 Power Clean 185/135lbs
rest 30-45sec and repeat
-Complete, 5 sets of each movement
G.
3 Sets:
20 Fat Bar Curls (45#)
Rest :60
-Complete ... added in this pump finisher as my arms feel deflated from being so sick/not eating/working out
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