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

Metcon

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.

 

Weightlifting

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.