We’re in Pittsburgh this week, which means Rodu is on the menu. Sadly, Rob is closing the gym in a week or two. But on the plus side, I got one more workout in before he’s gone.

KB Warmup:

2 rounds of:

• 10 Bottom-Up KB Screwdriver
• 10 Bottom-Up KB Press
• 2 Turkish Getup

Snatch Work

10min EMOM:

• 1 Snatch-grip Deadlift
• 1 Hang Power Snatch
• 3 Overhead Squat

5@65lb, 4@75lb, 1@85lb

AMRAP

3 x 4min AMRAP:

• 5 Strict Pullups
• 10 Burpees
• 15 KB Swings @ 24kg

2min rest between rounds (or maybe 3 min??)

2+15, 1+21, 1+23

Warmup

2 rounds of:

• 10 clamshell (hip openers)
• 10 wall squats (face the wall, hands overhead, work on mobility)
• 10 scap pullups
• 10 SLDLs per leg

Plyos

3x cone jumps:

• land, stick, jump
• land, hop, jump
• land, jump

Strength: 2x2min Stations

Rest 1 min between stations, 2 min between rounds.

Station 1

Ascending AMRAP:

• Pullups
• Pushups

First round, 5 rounds + 5 pullups . Second round, 4 rounds + 4 attempted pullups .

Station 2

Alternating Tabatas:

• Battle Ropes
• Med Ball Chest Pass

I used a 10lb medball for the first round, 6lb for the second.

Station 3

AMRAP:

• 10 Bottoms-Up KB Press
• 5 Slamball Overhead Slams

I got 3 rounds + 3 presses both times. Used a 10lb DB and a 8kg slamball.

Flight Simulator

Jump rope: 5-10-15-…-45-50-45-…-10-5

After the set of 50 and each set of 25, 50m sled run (135lb total)

If you mess up any set of jump rope, you have to restart that set.

You can do the sets back-to-back, without stopping.

It took me roughly 11 min to do the whole thing. I felt light-headed and a bit dizzy for about half an hour after the workout. We got dinner at Chipotle, and I wasn’t ready to eat until halfway through the meal.

Body Measurements

Susan measured my body fat % using calipers. She measured my chest, abs and thigh. I was pretty sweaty, so it was kinda hard to pinch a good chunk of my skin. She got me at 9% body fat , which is lower than I expected but a pleasant surprise. She also said that my base metabolic rate is around 2000 cal, and that I should eat around 3000 cal on a “moderate activity day” like today. On a tournament day, I should probably eat more.

Warmup

2 rounds of:

• 10 leg swings
• RNT lunges
• wall slides
• reaching straight-leg deadlift

Reactive Ladder Drill

• ickey shuffle to sprint
• backward ickey shuffle to sprint

Strength

3 rounds of:

• 8 wide stance box squats (3 seconds down, 1 second at the bottom, explode up)
• 12 goblet reverse lunges
• 4 dynamic camel pose
• 4 dynamic child’s pose

I did 125,115,115lb for the box squats and 50lb for lunges.

Core

4 rounds of:

• 1 min suitcase carry (32kg DB)
• 1 min side plank