Wednesday Push-up Party & Adjusted Plan for Week

I'm gonna feel this one tomorrow. This was a strategic workout to loosen up/get blood flow to some of the muscles I am gonna destroy on Saturday with a heavy max-out lift day (more on this below), but it was also a decent MetCon workout.

Warmed up with a *few* kipping attempts. (I gotta keep at it. I dream of kipping. I understand the motion. I'm just having a bitch of a time putting it into practice.)

With 25lb DBs:

• 50 Man Makers
• 50 Push-up -> Double DB Curl (down on DBs, pop-up deadlift-style, and curl... repeat)
• 50 Weighted Sit-ups/50 Push-ups (both DBs)

Did not alternate 1-for-1 on sit ups b/c that was totally impractical -- was more like 10-10. This routine took me about 35 minutes with all breaks. That's too long, but it was still a burner with all the push ups (on the DB is harder than reg I guess too).

Finished up with some cable tricep extensions just to get that muscle group active, and a set of 5/side DB rows with the 80 pounder just to see if it was hard since I don't think I've ever gone that high on workouts that included that movement (was easy on right side, hard on left).

Adjusted plan...

Try to fast til Thursday afternoon, ending with a workout. If this doesn't work for some reason, fast from Thursday afternoon until Friday afternoon. Might be better anyway based on planned workouts.

Thursday:
Akbars, Dips and Core.

• SDLHP
• DB shrugs
• Dips - either weighted for 5RM or body weight 4 x F
• *maybe* chin ups (my biceps should be fine from the light curling, but might want to let recover anyway b/c of Saturday lift) -- same RX as Dips
  
• Good core circuit

Friday:
Poached Hell's Bells CF Virtuosity workout:

Turkish Get-up + Overhead Squat
3, 3, 3, 3, 3 each arm (prob do with 45lb)

5 rounds for time of:

• 10 Burpees
• 20 Double-unders

Saturday:
Somewhere in between volume and intensity -- max out for 5-8 reps:

• Hang Clean and Press (here's your RX)
  
• Preacher Curls
• Possibly some sort of tricep bar movement (french press or close-grip bench)
• [depending on tricep lift, AND, how chest feels, maybe go big on bench to try to get a 5-rep PR)]
• Time and energy permitting, clean it up with some plate or DB raises to isolate the different delts.
• Also TAEP, go for 6-8RM on barbell row
  

NOTE: All that pressing for heavy weight will count as 'Fran' practice. Throughout rest of week, will keep practicing pull-ups (kipping and otherwise).

Make sure to include -- in core routines or elsewhere -- some back extensions and/or super mans + some good stretching (lower back is sore from this week's routines... maybe in part to slacking on form a little).

Next week, try to go for PRs (1RM maybe) on TGU, DB Snatch, Deadlift and Squat. Also, make sure to swing it out one day at least.