Today was an okay workout... I was really tired when I woke up and generally felt fatigued in the gym ... got everything in, but didn't really push anything. Super excited to rest tomorrow.
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
3 Power Snatch
2 Hang Snatch
1 Snatch
10-14sec Bike Sprint @ high Power
rest walk full recovery
-135#, 155#, 165#, 175# ... didn't have much power in me today, didn't push the loading
B.
Cossack Squat Progression
EMOM x 10mins (Every Minute On the Minute)
1st - 6 Right Leg Cossack Squat
2nd - 6 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, 35# goblet ... this is the heaviest on this movement I've gone this cycle ... mobility in this movement feeling better.
C.
Every 7mins x 4 Sets
A. 12 Box Jump Step Down 30/24"
B. 12 Deadlifts
C. Bike 750/600m
D. 12 Bar Facing Burpees
E. 12 Hang Power Cleans
Rx Loading - You can choose to load with Dumbbells or a Barbell today.
Dumbbells - 50/35lbs
Barbell - 115/75lbs
Set 1 - ABCDE
Set 2 - EDCBA
Set 3 - CDEAB
Set 4 - BAEDC
-Chose dumbbells today ... overall had fun on this, fastest/slowest were 3:10 / 3:40.
Cooldown
Persist Groin Glutes and Abdominals 2.0
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
-D/N complete, no time
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