Warmup
5 Min any monostructural activity
-Then-
2 Rounds not for time
15 Sumo reach
30s Box or banded front rack stretch
10 Roll and reach
30s Doorway chest stretch
10 Deadlift
30s Bottom of the squat
10 Good morning
5 Hollow rock
5 Glute bridge on each leg
-Then-
Workout Notes
Happy New Year everyone! We have a high interference workout today that is going to stress all of your pressing muscles to the max!
This workout is high interference in the fact that all of the movements will interfere with the others, making each set increasingly more difficult as the workout moves forward.
Deadlifts are back on track this week after missing the session from last week
Let’s get the New Year started right!
Strength
Deadlift 3×5 3s ascent, 1s pause, 3s descent
Rest 2 mins between sets.
Workout
“J.T.”
21-15-9 reps, for time of:
Handstand Push-up
Bench dip with weight in lap
Push-up
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
Accessory
3×30 Seated banded hamstring curl
3×10 Weighted sit-up
*rest 1-2 min between sets
and then
Thursday’s:
Warm-up: done.
Workout:
* BJ’s: 24
* KB’s: 30, #40
* Sit-ups: 29
* Kb’s: 31
* Push-ups: subbed bench press, 28, #25 db’s.
* Kb’s: about 30. Lost track. Mom lost track of her time, then i lost track of my reps telling her her time! ????
* Plank: ✔
* Kb’s: 30
Accessory:
* Bodyweight calf-raises off step.
* Bench: #30 db’s.
* Flys: #7 db’s.
Thank you, Happy New Year! ????????☃️
Good stuff Leslie! Lets crush 2022!