Day 66: Training Log

Warm up / Preparation:

• Run 2 minutes
• skip 1 minute
• grapevine x 10m in each direction
• A-skip and C-skip x 10 each
• Shoulder ROM and toe touches
• Triplet: 5 triceps dips – 10 push ups – 15 squats
• Any stretching, bands, rollers, etc as necessary

Strength component: Strict press

• Warm up set of 8-10 reps
• 3 sets of 6 reps @ 80-90% of your 5×5 / 5×3 (OR test… but ask first)
• After each set (if not testing): 5 pull ups

Workout:

2 parts:

Part I:

EMOM 12

Even minutes: 20 sit ups

Odd minutes: 20 KB swings

Part II:

** 30 seconds of each exercise with 3 biceps curls (each arm) and 3 shoulder shrugs between each exercise

• BW squats (on BOSU for a challenge)
• Triceps dips
• KB SDHP
• KB swings
• Push ups
• Plank
• DUs
• Pull ups
• Crunches
• Wipers (with bar)

Core strength:

• 3 x [10 hollow rocks + 10 jacknives + 6 Russian twists]

Notes:

Since the beginning of the year, I’ve improved my strict press by 20lbs. That doesn’t seem like a lot, but it is 25% more, which is good.