Tag: Supreman

Partner Up

My back was better through the night again. Feeling good. Garage time at 4pm.

Warm-up

  • 5:00 Airdyne (102cals, 2.54 km)
  • 2×10 Steamboats

Gymnastics Test

  • 1 Set of MAX Strict HSPU

I got 16, which is one shy of PR.

Strength

4 Sets

  • 10 Dumbbell Z Press (35#)
  • 10 Bent Elbow Lateral Raise (20# DBs)

4 Sets

  • 10 Combo Shoulder Raise (15# DBs)
  • 10 Upright Rows (53# KB)

Combo shoulder raises are done one arm doing a lateral raise while the other does a front raise. I warmed up bench press with 8×45, 8×95, and 5×145.

4 Sets

  • 8 Bench Press (2×165, 2×155)
  • 8 DB Fly (30#)
  • 8 Bench Press

I used 170 the last time we did this, but it wasn’t after a bunch of other work like today. I was smoked!

Conditioning

20:00 AMRAP w/ Partner

  • 30 Ring Dips
  • 60 Hang Power Cleans (95/65#)
  • 30 Box Jump (30/24″)
  • 60 Russian KBS (53/35#)

Decided to make this a partner workout at the last minute (and switch from 15:00 of 25-50-25-50) because I only have one set of rings and starting in different positions would have created a completely different workout for each of us. Worked out well and was fun. We split the dips and jumps in fives. The hang power cleans were in tens until the last round where we did fives. Kettlebell swings were in 15s. We finished 3+77 with me going first. That was 115 hang power cleans for me. My hook grip isn’t used to that!

Aerobic Sunday

Body feels good today. Little sore here and there. The ROMWODs are definitely hitting and opening up areas that have been tight for ages. I did a short little 10 minute shoulder video this morning before getting ready for the gym.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 3 Sets
    • 5 ATYs (5#)
    • 30s Plank (with forward lean)
    • 10 PVC Pass-thrus (sticking point)
    • 10 Supermans (holding PVC)

Gymnastics

5 Cycles

  • 3×5 T2B
  • 1:00 Rest

One more cycle than last week. Last week didn’t seem bad, but I couldn’t make it this week with the extra cycle. Had to split my final set of 5 into 3-2.

Strength

E3M – 5 Sets

  • 10 Pendlay Rows (supinated, 95#)
  • 10 Good Mornings (95#)

Good weight for the sets of 10s. I worked up a nice little sweat.

Conditioning

30:00 Aerobic Circuit

  • 200m Run
  • 100m KB Front Rack Carry (2 different weights)
  • 100m Farmer’s Carry (same KBs)
  • 1:30 Row or Air Dyne

Perfect day to be outside for this and just move without having to worry about the pace. I made a mistake and picked up 2×35# the first round since they were different styles. Used 26+35 the next round and then 35+44 for the rest. Made it through 5 full rounds, plus a run and the carries. Really enjoyed that one, but the front rack carry was much harder than I expected.

Finished up with Crossover Symmetry Iron Scap and heading to King Par to try out some new irons! Will do a 20 minute ROMWOD tonight.