WARM
200m run
1 min airdyne
std warmup
MAIN
//partner workout, but did it solo, and replaced 3 of the 5 movements due to shoulder injury :-p
A. 24 min AMRAP
{
4 rounds
{
10 DB Lunge 2x25# (suitcase hold)
15 situp
}
4 rounds
{
5 DBRow 2x25#
10 DBGobletSquat 35#
}
2 block run
}
2 full rounds, then 4 rounds of the first couplet (100 reps) and 2 rounds of the second couplet (30 reps) plus 5 DBRow, So 2rnds+135
WARM
200m run
std warmup
2x20 SU
MAIN
A. 5 rounds, reps shown below, for time
{
150, 120, 90, 60, 30 SU
50, 40, 30, 20, 10 DBSquat (some goblet, some front-rack) 1x35#
}
time: 14:39? IIRC? forgot to write it down
B. 2 rounds, not for time
1 min foam roll
1 min amrap situps (25, 30)
//Subbing movements due to injury
WARM
200m run
2x
{1 min row
2 spiderman
10 good mornings
10 banded OHPress
30s bar hang
}
MAIN
A. 8 rounds for time. Each round has 2 min cap. 1 min rest mandatory between rounds
{
300m (1 block) run
15 situps (Rx was DBPushJerk)
1 min rest
}
Time: l8:45
B. 2 rounds, not for time
{
1 min bar hang
1 min/side pigeon stretch
}
//subbing movements due to injury
WARM
Std warmup
3 min airdyne
MAIN
A. 2 rounds, each for time, 10 min cap. 1 min between
{
15 cal Airdyne
5 BackSquat 185# (Rx was powercleans)
12 cal Airdyne
4 BackSquat 185#
9 cal Airdyne
3 BackSquat 185#
}
Forgot to write time down, but was well within limit
WARM
400m run
std warmup
MAIN
//once again, subbing several movements for alternatives
A. 4 AMRAPs, 3min each, last one 4min, with 1 min rest between each
{
30s HSHold (was 5 wallwalks)
20 HangingKneeTuck (was T2B)
max BoxJumpOver 24" for remaining time
}
BJO: 20, 20, 22, 30
B. 2 min couch stretch
WARM
std warmup
MAIN
//workout was a variant of Cindy, but I subbed KB Deadlifts for pullups, and situps for pushups, due to my shoulder injury.
A. 25min AMRAP.
{
5 KBDeadlift 70#
10 Situp
15 AirSquat
*every 5 rounds 1 min Airdyne
*start with 2 block run
}
17 rounds + 5 KBDL = 515 rep + 3x1min airdyne + 2 block run
//Had another go at my deadlift today. Probably too soon since friday, but shoulder preventing me from doing much else.
WARM
5 min airdyne
good mornings
MAIN
A. Work to a heavy deadlift.
9x95, 8x135, 7x185, 6x225,
5x255, 4x285, 3x315,
1x345,
1x365(failed),
1x360(5# pr over start of cycle)
