Warrior Gym, 2100 (unless you have to watch Wrestlemania...)
Warmup: HALF your standard number of reps. Do the full routine, just cut down on the numbers.
Practice: Back Squat 1-1-1.
Three attempts at a new 1RM on back squat. Ensure you are getting below parallel. I would prefer perfect form instead of big numbers. Work up safely and use spotters/rack.
Train: For Time:
3 Rounds
4 x Handstand Pushup
8 x 135lbs Ground to Overhead Anyhow
12 x Burpees
Handstand Pushups (HSPU) are ideally nose to floor to full extension, but use whatever range of motion you are capable of. If you can only go down halfway, then use that range throughout the workout. Other options are elevate pushups (try to get as vertical as possible), 4-count negative HSPU, or 5-second handstand holds. Scale accordingly and annotate in comments.
Ground to overhead is from the plates touching the ground to full extension (hips and elbows), active shoulders, and a portion of the ear visible in front of the ear. You can clean and jerk, deadlift - hang clean -and - press, snatch, whatever you want to do. Just get that barbell over your head. You do not have to pass through a full squat. If 135lbs is too heavy, then scale the weight back to one where that 8th rep is difficult.
Burpees are chin, chest, and thighs contacting the ground to full hip extension, feet off the ground, and arms clapping overhead.
Time frame for this workout is 4 to 6 minutes. Scale weights or reps accordingly to finish within the time window. You should be getting a much better idea of your work capacity to guestimate any changes you need to make. If you are not finished in 6 minutes, then stop.
Post: PNF, stretch, and roll. Do hand maintenance tonight if you didn't on Saturday. Enjoy tomorrow's rest day.
AFPT Folks: Over a six hour period, either ending four hours before your workout or beginning four hours after, "grease the groove" on either pushups or situps (whichever you suck at more). This means that on the hour, you'll do your max burst of reps without going to muscle failure. Of course, these are to perfect Army Standard form. You can do these at work in ACUs, just drop where you're at and knock them out. For example:
1000 - burst pushups
1100 - burst pushups
1200 - burst pushups
1300 - burst pushups
1400 - burst pushups
1500 - burst pushups
2100 - Workout
Write weights and times in comments.
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MAJ M - Practice: 265,275,285. Focused on depth and form. Train: RX'd, 7:42. Kept going as punishment because it whooped my butt so bad. Went into it thinking I'd finish in under 4:00, and soon found out I was way off the mark. Snatched the first round and it took a lot out of me. Oh well. Take a hard look at scaling the reps and weights if you haven't done it yet.
ReplyDeleteSela-Practice: 235,265,275 Train: Didnt see MAJ M's post until after doing it ourselves, RX'd 8:17...if anyone does this with 135lbs in under 6min you are my hero
ReplyDeleteFerrara- 225,255,275(F) Train: RX'd 8:02
Thank god tomorrow is off day
Damiani - Practice: 275,295(f),285(f); Train: 1/3 depth HSPU, 135lbs, 7:41.
ReplyDeleteTemple - Practice: 275,295,315; Elevated pushups, 115lbs, stopped at 6:25 with last set of burpees remaining.
Timmons - Practice: 225,245,250; 115lbs, stopped at 6:20 2 rounds complete.
Practice: 275, 275, 285; Train: HSPU, 3/4 depth, 1/3 depth, 1/8 depth (this is basically moving the elbows), 115 lbs, at 6:00 mark had two rounds complete, finished last set at 8:53 - smoked.
ReplyDeletePractice: 275, 295(F), 295(F); Train: 115 lbs, at 6:00 had two rounds complete... to much for my neck right now.
ReplyDelete