Morgan S.'s Summer Shred - w4d1
Sunday - 07 July 2024
Workout: Squat, 1205-1225 (20 minutes)
(Modified) Optimus Prime WOD - AMRAP, 7 minutes
Wall ball - 20 lbs - AMRAP
Squat - 200 lbs - 5 (top of every minute)
Reps: 31 wall balls + 35 squats
Fasted.
After yesterday’s deadlifts, today’s squat-based variation was an expected butt-kicking! Quads had more, but my lower back was toast.
Happy Birthday Sven!!!
Morgan S.'s Summer Shred - w4d2
Monday - 08 July 2024
Workout: Pull, 0425-0525 (60 minutes)
Surge - 0433-0507
Warm-up
Begin: 0440; End: 0520; Duration: 40 minutes
a) WG lat pulldown - 95x12, 105x10, 115x8, 125x6, 95xf (14)
b) BB row - 120 lbs - 10+10, 10+10, 10+10
c1) Cable face pull - 20 lbs - 12, 12, 12, 12
c2) Cable lat pullthrough - 40 lbs - 10, 10, 10, 10
d) DB curl - 25 lbs - 7L + 7R + 7L/R
e) DB hammer curl - 25 lbs - 7L + 7R + 7L/R
f) Pull-up - BW - 4+1, 4+1, 4+1, 3+1+1, 2+2+1+1
Semi-fasted: Black coffee upon waking, 0.5 serving of Surge as above.
Today’s goal: Make light weights feel hard.
Happy Birthday!
happy birthday
Happy birthday!!!
happy birthday!
@tlgains, @ChickenLittle, @throwawayfitness, @anna_5588, @freshyfresh - Thanks for the birthday wishes, all.
Better at 46 than 45, maybe?
Morgan S.'s Summer Shred - w4d2
Monday - 08 July 2024
Workout: Conditioning, 1725-1750 (25 minutes)
5 rounds of:
Assault bike - 12 cals
V-grip cable row - 90 lbs - 10
Clean & press - 75 lbs - 8
Really focused on the MMC, got a good squeeze at the top of each row, and even a kind of short-ROM shrug.
Bring on the cake!
Edit: Did the wrong weight on the C&P, should’ve been 85. Oh well—still got my HR up!
I know this will be true. Keep smashing it mate.
Morgan S.'s Summer Shred - w4d3
Tuesday - 09 July 2024
Workout: Conditioning, 0425-0505 (40 minutes)
5 rounds of:
Sled ground-to-overhead - about 85 lbs - 10
Standing calf raise - BW - 20
Hanging leg raise - 6
Fasted.
Late to the party, Happy Birthday!
@simo74, @shaneinga - Thanks, guys! I appreciate you dropping in.
Morgan S.'s Summer Shred - w4d3
Tuesday - 09 July 2024
Workout: Conditioning, 1815-1845 (30 minutes)
Farmer’s walk - 50 yards + DB shrug - 15 - 2x65 lbs
5 rounds of:
Assault bike - 12 cals
Air squat - 10
KB swing - 32 kg - 15
Farmer’s walk - 50 yards + DB shrug - 15 - 2x65 lbs
That’s that.
@amaeland - Sorry, my dude, I haven’t forgotten—I’m still chewing on your question (my thoughts might be changing under this BB-style training I’ve been doing lately), but… For now, this post summarizes my approach quite well: link.
Morgan S.'s Summer Shred - w4d4
Wednesday - 10 July 2024
Workout: Lower, 0425-0525 (60 minutes)
Surge - 0429-0506
Warm-up
Begin: 0435; End: 0519; Duration: 44 minutes
a) Heel-elevated goblet squat + air squat - 32 kg - 10 + 10, 10 + 10, 10 + 10, 10 + 10
b1) DB RDL - 2x35 lbs - 10, 10, 10
b2) B-stance DB RDL - 2x35 lbs - 10L + 10R, 10L + 10R, 10L + 10R
c1) DB sumo deadlift - 2x55 lbs - 10, 10, 10, 10
c2) Bulgarian split squat - 2x35 lbs - 8L + 8R, 8L + 8R, 8L + 8R, 8L + 8R
d) Walking lunge - 2x25 lbs - 2xf (18L + 18R, 20L + 20R)
Semi-fasted: Black coffee upon waking, 0.5 serving of Surge as above.
Didn’t have to make the light weights feel hard today—they WERE hard!
Morgan S.'s Summer Shred - w4d4
Wednesday - 10 July 2024
Workout: Conditioning, 1800-1820 (20 minutes)
Cindy Rides a Bike - 5 rounds of:
Assault bike - 12 cal
Pull-ups (strict, various grips) - 5
Push-ups - 10
Air squats - 15
You knew that was coming…
Morgan S.'s Summer Shred - w4d5
Thursday - 11 July 2024
Workout: Conditioning, 0430-0515 (45 minutes)
(Modified) Poitras WOD - AMRAP, 31 minutes
Buy-in: 42-calorie Assault bike
AMRAP, in time remaining:
7 pull-up (strict, various grips)
4 squat - 255 lbs
18 push-up
18x25-yard shuttle run
Rounds: 3 + 29 (4 full rounds in +5:20)
Fasted.
Morgan S.'s Summer Shred - w4d5
Thursday - 11 July 2024
Workout: Conditioning, 1750-1815 (25 minutes)
Farmer’s walk - 50 yards + DB shrug - 15 - 2x65 lbs
5 rounds of:
Assault bike - 12 cals
Air squat - 10
KB swing - 32 kg - 15
Farmer’s walk - 50 yards + DB shrug - 15 - 2x65 lbs
Better than the nothing I did last Thursday?
Definitely better than the nothing I almost talked myself into today…
Morgan S.'s Summer Shred - w4d6
Friday - 12 July 2024
Workout: Push, 0425-0530 (65 minutes)
Surge - 0433-0505
Warm-up
Begin: 0440; End: 0527; Duration: 47 minutes
a) Bench - 145x12, 165x10, 185x8, 205x6, 145xf (22)
b1) Press - 85 lbs - 10, 10, 10
b2) Upright row - 55 lbs - 10, 10, 10
c1) Single-arm DB bench - 30 lbs - 12L + 12R, 12L + 12R, 12L + 12R
c2) Skull crusher - 2x20 lbs - 12, 12, 12
d) DB lateral raise - 15x8 + 12x10 + 10x12, 15x8 + 12x10 + 10x12, 15x8 + 12x10 + 10x12
e1) Push-up 15, 10+5, 10+5
e2) Dip - BW - 10, 6+4, 6+4
Semi-fasted: Black coffee upon waking, 0.5 serving of Surge as above.
Today’s goal: Make light weights… Well, you know.
Mission accomplished.