Wrap

Week in 5/3/1

Military Press: 17 x 80
Deadlift: 12 x 240
Bench: 7 x 175
Front Squat: 11 x 140

Up on all fronts but the bench. I'm blaming spending two days prior on the west coast and in airports.

Saturday Park Workout


All told, this felt like a well balanced session. Focus was on good movement and keeping warm, which was a problem last week. Weather was better today, but it was still chilly.

Warm Up: We did 2 cycles on 90 seconds rest

Reach high then Forward Bend (10 reps)
Lateral Squat (10 each direction)
Downward facing dog (30 - 60 seconds, on comfort level)
Static Lunge (stretch hip flexors, 30 seconds each leg)
Deep Squat (use heel lift if needed), focus on stretching to bottom with good balance(10)
Mountain Climbers (20 reps)

Work 1: 3 cycles through on 90 seconds rest

Sandbag Snatch from the ground (10 reps)
Bird Dogs (10 reps each side)
Air Squat (20 reps)
Romanian Deadlift (10 reps w/ sandbag)
Pushups (10 reps)
Single Leg Glute Bridges (10 each leg)

This was murder on the glutes.

Work 2: Gauntlet

This one's called Dirty Burpees

10 Burpees
10 Jumps, pick knees up high to chest while in air if you can (I couldn't)
Walking lunges w/ arms overhead (10 each leg)
10 Burpees
40 High knees (20 each leg)
Bear Crawl (30ish yards)
10 Burpees
40 High Knees
Sprint to Start (50 yards?)

It went pretty quick, but I was gassed when it was over. No one went for round 2 today. Finnin suggested we never do this one again.

That's it. Short and efficient today. We all managed to stay moving the whole time and keep warm this week. Owing mostly to a circuit format and mostly using bodyweight exercises, which kept equipment requirements to a minimum.

Very good session.