10/24/23

Today was not a great workout, but I am grateful that I at least felt well enough to move and sweat. Still have a small bit of a sore throat/congestion, but I feel a bit stir-crazy and wanted some activity and sweat. Have had a lot of life/work stress and it was difficult to focus or enjoy myself.

Warm-up

2-3 Rounds

50' Bear Crawl Slow or cardio of choice x 60 sec 

10 Prone Trap 3 Raise

*Lift the shoulders and feet away from the surface you are laying on. Try to minimize the shoulder blades shrugging up toward your ears. 

10 DB External Rotation Elbow on Knee R

10 DB External Rotation Elbow on Knee L

*Keep the weight light and do not allow the shoulder blade to move as you rotate the shoulder. 

-Complete

A.

3 Sets

1. Supinated Band Pull Aparts x 15-20reps

2. Plank; 30sec

3. Bulgarian Ring Row; 2020; 8-10reps (opt for a body angle that allows for you to get a large range of motion)

rest as needed between movements and sets

-Complete

B.

Bench Press

4x10 @ RPE 7-8

Rest 2-3 minutes

-Complete, across at 185# ... added this in, just wanted to bench.

C.

3-4 Sets

1. Barbell Strict Press; 21X1; 5,5,4,4

rest 45sec

2. Alternating Dumbbell Push Press; 31X1; 8-12 total (4-6/arm)

rest 45sec

3. Strict Pull Up; 21X1; 1.1.1 (rest 5-10sec between reps)

rest 90-120sec and back to 1

-Complete, 3 sets ... 95# on the press, 2x35# DB for the PP and 25# weighted on the pull-ups

D.

Every 3:00 x 5 sets

10 V-ups

8 Hang KB Snatch @ 53/35lbs R

8 Hang KB Snatch @ 53/35lbs L

500/400m Bike

rest as needed before moving on to part D

E.

Every 3:00 x 5 sets

8-10 Parallette Push Ups @ 21X1 Tempo

12 Dual Hang KB Clean 53/35lbs

500/400m Bike

-Complete ... did D and E straight through on a 30:00 clock