Grant's Training Saturday 8/23

Happy Saturday everyone. Hope we all had an excellent week. What have you done to improve yourself this week? What are you doing differently? What new habits have you formed? Have you developed any new relationships? Perhaps you've strengthened existing ones? Spend a moment to reflect.

On to training.... Saturday was another great training day. Practiced 1 hours and 25 minutes of power yoga this morning, got home and had 3 TBSP ground coffee home brewed in espresso machine and 5g Thorne FX BCAAs prior to training. I was WIRED! Caffeine is a great ergogenic aid to physical performance, many studies have shown the positive effects of caffeine consumption prior to exercise.

Saturday 8/22
"CP Battery"

Warm-up:
30 KBS @ 62 lb
30 RDL @ 95 lb
Some deadlifts at 70 kg, 110 kg....

15 minute clock to complete:
A) 50 reps DL @ 140 kg (308 lb) for time, no pausing on floor - 3 deficit HSPU penalty for setting bar down: 
completed in 8:40
15 reps, 10, 10, 8, 7
rest remainder of clock, move on to B

B) EMOM Pull-ups and Dips for 20 minutes:
Even minutes: 5 Pull-ups, bodyweight
Odd minutes: 5 Dips, weighted, +25 kg
rest 90 seconds then C

C) Isometric Holds:
15s chin over bar, 15s eccentric pull-up
30s sorenson hold
30s dip eccentric, 15s concentric
60s hollow body ab plank

Total Workout Time - 45 minutes

Very fun workout. 50 deadlifts, 15 deficit HSP, 50 pull-ups, 50 dips. Short rest times.