This morning was a pretty decent workout ... wasn't too taxing, was overall a restorative session. Lungs felt decent on the bike at the end.
Warmup:
3 Sets NFT - Single leg focus FBB Warm Up
6 reps/leg Plate Loaded Lateral Box Step Down 30X1
rest 30sec
10m Skater Band Walk
rest 30sec
Side Plank Clamshells x 10/side (20X0)
rest 60sec
Warmup:
3 Sets NFT - Single leg focus FBB Warm Up
6 reps/leg Plate Loaded Lateral Box Step Down 30X1
rest 30sec
10m Skater Band Walk
rest 30sec
Side Plank Clamshells x 10/side (20X0)
rest 60sec
+
3-4mins Lower Body Mobility
3-4mins Squatting Weighted ANKLE Stretch
(if you don't have a heavy medicine ball you can use a heavy dumbbell or kettlebell)
-Complete
3-4mins Squatting Weighted ANKLE Stretch
(if you don't have a heavy medicine ball you can use a heavy dumbbell or kettlebell)
-Complete
A) Abduction Bias RNT Goblet Squat
50X0; 6reps/side; rest 60sec between legs x 2 sets/leg
*Positional Strength Work
*LIGHT LOAD - Positional focus
-Complete ... 35# KB, 1 red band
*Positional Strength Work
*LIGHT LOAD - Positional focus
-Complete ... 35# KB, 1 red band
B) Box Squat
21X1; 4,4,4,4; rest 2-3mins
*Increase load each set - make only last set TOUGH
*Box height is such that when seated thighs are parallel to floor
-235#, 265#, 295#, 315# ... tempo is always a grinder, but fun to get 315# back on my back
*Increase load each set - make only last set TOUGH
*Box height is such that when seated thighs are parallel to floor
-235#, 265#, 295#, 315# ... tempo is always a grinder, but fun to get 315# back on my back
C) DB Suitcase RNT Step Up
31X1; 6-8/leg x 3 set; rest 60sec between legs
*Building from last week in load - focus on tempo and hip control
*Prioritize the forward leg and NOT driving up off the back leg
*Box height is just below the knee
-Complete, 20" Box, 35# KB, 1 red band
*Building from last week in load - focus on tempo and hip control
*Prioritize the forward leg and NOT driving up off the back leg
*Box height is just below the knee
-Complete, 20" Box, 35# KB, 1 red band
D) 3-5 Sets Increasing Effort Per Set
3 KB Rack Squats 40X0
3 KB Rack Squats 22X0
3 KB Rack Squats 20X0
rest 15sec
10 Burpee Box Jump Over (24/20")
rest 15sec
Bear Hug Sand Bag Carry 30m
rest 15sec
Assault Bike 18/14 Calories
rest walk 2mins
3 KB Rack Squats 22X0
3 KB Rack Squats 20X0
rest 15sec
10 Burpee Box Jump Over (24/20")
rest 15sec
Bear Hug Sand Bag Carry 30m
rest 15sec
Assault Bike 18/14 Calories
rest walk 2mins
*Choose KB loads that you can successfully complete all 9 reps unbroken at the tempo prescribed.
*Every set increase the tempo on the Assault Bike and increase the speed of your burpee box jump overs
*If your movement quality remains high and you are able to continue to increase your pace on each set, continue to 4 or 5 sets. Otherwise if quality or pace drops, terminate after set 3.
*Every set increase the tempo on the Assault Bike and increase the speed of your burpee box jump overs
*If your movement quality remains high and you are able to continue to increase your pace on each set, continue to 4 or 5 sets. Otherwise if quality or pace drops, terminate after set 3.
-Complete, 5 sets ... 2 x 35# KB, 100# Sandbag ... felt good on this ... tempo work to start each set was tough... really just getting back to the basics of moving well and curtailing back the intensity. Better at the basics is fun though, I enjoyed this, even if it wasn't a very tough workout.
E)
ROMWOD
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