Recomp Workout 10/17

10/17/2022 - 10/23/2022

We’re back baby and it feels so good (just couldn’t bring myself to write this when I was basically just running everyday) 🚀🚀🚀. Excited to get back after it in the weight room (Gramercy Nox has no idea what is in store)

Few updates / notes since last one was sent out:

• I ran the Chicago Marathon last weekend (10/9/2022). Thank you to everyone that supported. We ended up raising $7,709 pre-race and $10,209 if you include another large donation that’s coming in at the end of the month to RMHC. Ran the marathon in 3:01 45 (6:56 pace) (oh so close to sub-3)

• Also, I’m chalking naming the workouts after recent albums and am just going to go with fav songs I’ve come across recently ⚡⚡⚡

Here is the Marathon Playlist (@DethathonOfficial) + the Inspiration (shoutout Sudolsky per usual) (DEATHATHON)—basically just the heaviest dubstep imaginable (MARAUDA, Svdden Death, Oddprophet, Must DIE! obvi making substantial appearances)

Also, Sudolsky put together some heat 🔥🔥🔥 earlier this week per usual (Recomp 10/12)

R.A.V.E.

Monday (10/17/2022):

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (6x through as fast as possible)

   1. 10x deadlifts

   2. 10x burpees

   3. 2x max decline sit ups (1st set weighted, 2nd not)

3. Circuit 2

   1. 21x Thrusters

   2. 21x Pullups

   3. 15x Thrusters

   4. 15x Pullups

   5. 9x Thrusters

   6. 9x Pullups

4. Superset (2x through)

   1. 500m row sprint

   2. Max pushups

5. Through remaining 50 min

   1. Tabata intervals on assault bike (i.e. 20 sec on, 10 sec off)

6. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Operator

Tuesday (10/18/2022):

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (6x through as fast as possible)

   1. 1/2 mile assault treadmill

   2. 10x barbell bench press

   3. 10x barbell row

   4. 10x dumbbell bench press

   5. 10x dumbbell row

3. Circuit 2 (4x through as fast as possible)

   1. 12x toes-to-bar

   2. 30x jump squats

   3. Max pushups

4. Through remaining 50 min

   1. Row as fast as possible

5. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Wednesday (8/19/2022):

1. Cardio 50min

VISIONARY

Thursday (8/20/2022):

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (6x through as fast as possible)

   1. 16x squats (8x front, 8x back)

   2. 10x arnold press

   3. 2x max clap pushups (10 sec rest between attempts)

   4. 1 min boat pose

3. Circuit 2 (4x through as fast as possible)

   1. 1 min max pullups

   2. 1 min max jump lunges

   3. 1 min max stair climbers

   4. 1 min rest

4. Through remaining 50 min

   1. Alternating 1 min treadmill intervals—jog 1 min, then sprint 1 min (add 3 - 4 mph for sprint versus jog)

5. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

HEAVE

Friday (8/21/2022):

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (5x through as fast as possible)

   1. 20x dumbbell incline bench press (10x and drop weight)

   2. 20x wide-grip lat-pulldown (10x and drop weight)

   3. 10x double-burpees (i.e. 2 pushups every jump)

   4. 30x spider-mans (15x each side)

3. Circuit 2 (5x through as fast as possible)

   1. 10x barbell bench press

   2. 10x barbell row

4. Through remaining 50 min

   1. 8x dumbbell incline curls

   2. 8x incline skull crushers

5. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Saturday (8/13/2022):

1. Cardio 50 min

Sunday (8/14/2022):

1. Yoga 50 min

   1. Recommendations: SkyTing, Peloton (specifically Kirra Michel), Equinox