9/16/21

AM Workout (0700)

This morning was a good workout, had fun and felt decent on the intervals. Definitely noticed that I am starting to aerobically recover better... 3 minutes felt like a long time with a nearly full recover between intervals. Went hot on the last interval, just felt good and went hard. Each of my 50s was in the 5-6 second range. 

Track Workout Summary: 6x (50m max effort sprint then straight into a 300m run) with 3min rest between sets.

A.

6 Sets of:

Sprint 50 Meter

Run 300 Meter (00:01:12)

Rest 3:00 

-Result = 

1:12 

1:12

1:08

1:08

1:08

1:00 

PM Workout (0930)

Had a good workout today... felt pretty good on everything, overall probably the toughest session I've done due to part C... higher rep, low weight barbell intervals... pretty much rocked me and I gassed out pretty hard over the course of the intervals. Good training, fun workout. 

Warm-up

3-4 Rounds @ Warm Up Pace

2min Row (pick up the pace on the last 15sec of each Round)

12 Pike Squats

10 Underswitch to Crab Reach

8 Foot Elevated + Hand Supported Knee Over Toe Split Squat (Or foot flat on floor)

-Complete 

A.

Barbell Cycling Option

4-5 Sets

1 Snatch Pull

1 Power Snatch

1 Hang Power Snatch (Below Knee)

1 Snatch Pull

1 Power Snatch

1 Hang Power Snatch (Below Knee)

12 sec Bike Sprint @ high Power

rest walk full recovery

-145#, 165#, 175#, 185# (fail - failed last below knee snatch) 

B.

This week we build the EMOM by 2 mins and reduce the reps on each set by 2. You can either increase your loading slightly from two weeks ago, or aim to show more BW control this week.

Cossack Squat Progression

EMOM x 8mins (Every Minute On the Minute)

1st - 8 Right Leg Cossack Squat

2nd -8 Left Leg Cossack Squat

Level 1 - Foot Elevated + Hand Supported

Level 2 - Foot on Floor Goblet

Level 3 - Foot on Floor KB Rack

Level 4 - Foot on Floor Back Rack

OPTIMAL POSITIONING

- Torso Tall

- Full Knee Bend with Hamstring Covering the Calf Muscle

- Trailing Leg is Straight with Heel Down and toe can be up or down

Recommended Loading:

- BW is a great starting place

- Goblet or KB Rack no more than 25% of bodyweight each.

- Back Rack no higher than 50% of bodyweight

-Complete, went goblet with 26# KB 

C.

Every 7mins x 4 Sets

A. 12 Barbell or DB Hang Power Snatch 6/arm

B. 10 Barbell or DB Front Rack Lunge 

C. 12-20 Cal Ski

D. 10 Burpee Box Jump Step Down

E. 12 Barbell or DB Thruster 

Rx Loading - 

Barbell option 95lbs/65lbs 

DB Option 50/35lbs

Box - 24/20"

Set 1 - ABCDE 

Set 2 - EDCBA 

Set 3 - CDEAB 

Set 4 - BAEDC 

-Used 95# barbell for all movements ... times went 3:43 / 4:01 / 4:33 / 5:01 ... tough intervals, really fun crossfit 

Cooldown

1min Per Position x 2 Rounds

1st. Butterfly or Wtd Butterfly

2nd. T Spine Can Opener

3rd. Standing Straddle Stretch

4th. 90/90 Glute Stretch L

5th. 90/90 Glute Stretch R

-Complete