8/23/21

Today was the start of a new training cycle. Got everything in out of the first workout... wasn't too taxing, but definitely was a good aerobic sweat and lots of good movement. 

Warm-up
Hinge, Knee Bend, and Hip Flexors
2-3 Sets
10 Hand Supported Single Leg RDL/leg
10 Patrick Steps Level 3
10 Single Leg Pike Leg Lift/side (hold 1-2sec on each rep at the top)
PreFatigue Prep

-Complete

A.
EMOM x 9mins
1st - 15 Right Leg Bodyweight Petersen Step Up
2nd - 15 Left Leg Bodyweight Petersen Step Up 
3rd -  10 Rower or 15 Banded Hamstring Curl

-Complete, banded 1 black band

B.
Strength Speed
Back Squat 10X1; 3 reps Every Minute for 8mins
*load with 55% of 1RM only (if you don't know your 1RM specifically then the goal should be to load with something that doesn't slow you down and allows for FAST concentric/upward contractions)
*this will feel light and the point is to really develop great speed from the bottom of the squat

-Complete, across at 255# 

C.
Strength Balance
3-4 Sets
1st - Nordic Hamstring Curl; 20X1; 10-12reps
rest 30sec
2nd - Knee Extension Bias Goblet Split Squat x 8-10/leg
rest 30sec
3rd - 1.1.1.1.1 Weighted Wide Grip Pull-Ups (10sec between each rep - HEAVY) 
rest 2mins

Cluster Sets - 1.1.1.1.1 Pull Ups means you perform 1 rep, rest 10sec, 1 rep, rest 10sec, 1 rep, rest 10sec.... until you complete all 5 reps. This is essentially an extended 5 rep set with break between singles to allow you to push yourself heavier and harder.

-Complete, 3 sets, 10 curls, 10 goblets squats with 53# KB and 1 red band and 53# for the pull-ups

D.
Functional Pump Conditoining - Aerobic Fatigue Grinder
For Time @ Sustainable Pace
10 Turkish Get Ups 5/arm
15/12 Calorie Ski
50m Farmers Carry
20/16 Calorie Ski
30 Box Jump Step Down (24")
25/20 Calorie Ski
50m Farmers Carry
30/24 Calorie Ski
10 Turkish Get Ups 5/arm
Rx Loading - 70/53lbs

-15:20 ... used 53# for the get-ups, 2x70# for the farmer's carry