Monday, June 28, 2021

Nate - Weightlifting

Monday, June 28, 2021

CFG - Paige

1130 - 4 of us

Warm Up 

1 min of star jumps / deadlift jumps
15 pvc good mornings
10 banded glute bridge and clam shell
15 pvc pass throughs
1 min bear crawl / crab walk
15 pvc strict press
10 floor slides
15 plank push-ups

rig dead hang
rig scap circles
rig jump slow lower

ring hold top
ring hold bottom
ring negative


Nate (AMRAP - Rounds and Reps)

20-Minute AMRAP of: 

2 Muscle-ups 
4 Handstand Push-ups 
8 Kettlebell Swings, 70#

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

I scaled this to 2 strict pull-ups + 2 box dips; HSPU were done to 3 abmats, KB swings were done at 20kg (44#).  I finished 8 rounds + 3 reps.  This workout was rough and being heavier certainly did not do me any favors.  I finished the first 5 rounds in just under 10 minutes, then my HSPU fell apart.  By the end, I was doing singles (and sloppy singles at that).  The pull-ups were OK.  I did doubles the first 10 minutes and then had to do singles.  The KB swings were fine, but I am glad I did not go heavier.

Three sets of:
Single-Leg Glute Bridge (10-12 reps each leg @ 2012)
Rest 30 seconds
Frog Pumps (20 reps @ 1112)
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Body Hold (60 seconds)
Rest as needed

This was good core movement.  I did not do a great job with tempo.  I scaled the hollow body hold to tucked legs.

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