11/23/21

AM Workout (0700) 

Explanation: 5x (400m fast followed by a 100m easy recovery run). No rest b/t sets

A.

Run 400 Meter for 00:01:19 (79)

Run 100 Meter

-Result = 

78

83

77

82

80 ... all over the place with these paces ... this was one of the toughest track workouts we have done ... very little rest and a moderately hard pace ... tried to get quality intensity out of this and really had to push the last couple intervals. Fun workout... was a bit less fun given it was below zero today, but got this in and enjoyed myself. 

PM Workout (0915)

Warm-up

Optional Bike/Ski/Run/Row x 3-5 minutes 

+ 

2-3 Rounds 

1. Shinbox Thoracic Rotation x 5/side with 5 sec hold

*Reach as far as possible, maximizing rotation through the thoracic spine and stretching the front leg glutes. 

2. Toes Elevated Dumbbell Jefferson Curl x 5reps

*Move one vertebrae at a time before fully hinging at the hip, reverse out of the movement the same way you went into the movement. 

3. Banded Hamstring Curl x 20-30reps 

*Try to minimize movement from the hip. Initiate the movement with control. 

4. Good Morning Jumps x 5reps 

*Stretch the glutes and hamstrings and then explosively transition into the jump.  

*Intention: Prep the hamstrings and posterior chain in preparation for hinging. 

-Complete

A.

EMOM x 12mins

1st - 8-10 Single Leg Good Morning/leg 

2nd - Bike Erg 20-30sec @ high Effort

3rd - Seated Box Jump x 5reps

-Complete, used 45# bar for the good mornings 

B.

Snatch Grip Deadlift; 3030; 6,6,5,5; rest 2mins 

*focus on great positions and proper tempo control

-155# x 6, 175# x 6, 185# 5, 195# x 5

C.

Snatch High Pull 5,5,4.4; rest 2mins

-195# x 5, 195# x 5, 205# x 4, 205#x 4 

D.

5 Rounds

10 Hang Power Snatch (load with something you can confidently cycle for all 10 reps for all rounds)

20sec Tuck L-Sit

8 Bar Facing Burpees

Bike Erg 500m (attempt to increase your pace each round)

rest 60-90sec between rounds

-Complete, used 95# for the HPS and each round was between 2:10-2:30 

Cooldown

1) Cat Cow x 10 with 2-3 sec hold in each position. 

2) Childs Pose Reach Through x 5/side with 5-10 sec hold. 

3) Sidelying Thoracic Rotation with Reach x 5/side with a 10-sec hold. 

4) Seated Pike Stretch x 2 min 

5) Pancake Stretch x 1 min over L Leg, 1 min over R leg, 1 min over Center.

-D/N complete, no time