Was going to run this morning, but shifted that workout around given the week's shuffling of workouts (got last week's last workout in on Monday) ... regardless, had a solid workout this morning ... it wasn't too taxing, but was a fun session.
Warm-up+
2-3 sets
1. Shinbox Switch x 5/side
*Try to minimize movement through the low back. Move the first leg as far as possible before moving the trail leg.
2. Assisted Low Switch Cossack x 5/side
*Stay low and try to keep both feet planted on the ground to maximize the stretch through the adductors (groin).
3. Patrick Step x 10-15/side
*This movement should be painfree. Drive the knee forward as far as possible on the stance leg.
4. Knee Over Toe Split Squat x 6-8/side
*Use hand support if necessary. Aim to get your knee as far forward over the toe as comfortable while simultaneously stretching through the front of the trail leg.
*Intention: Open up the front of the hips and legs in preparation for single leg knee flexion.
-Complete
A)
Bike 12mins @ continuous steady pace
Every 90sec get off the bike and perform
Odd Sets - 15sec Slantboard ATG Split Squat Pulse/leg
Even Sets - 6/side Oblique Tuck Ups
A)
Bike 12mins @ continuous steady pace
Every 90sec get off the bike and perform
Odd Sets - 15sec Slantboard ATG Split Squat Pulse/leg
Even Sets - 6/side Oblique Tuck Ups
-Complete
B) Back Squat
32X1; 5,5,4,4,3; rest 2-3mins (strict tempo - build slightly from last week's load)
B) Back Squat
32X1; 5,5,4,4,3; rest 2-3mins (strict tempo - build slightly from last week's load)
-205# x 5, 225# x 5, 265# x 4, 275# x 4, 285# x 3
C) Full-Body Resistance Giant Set
3-4 Sets
1. Goblet Cossack Squat; 20X1; 6-8/leg;
rest 30sec
2. Strict Wtd Pull Up; 21X1; 6-10reps
rest 30sec
3. Half Kneeling Single Arm Dumbbell Arnold Press; 31X1; 4-6/arm
rest 60-90sec and back to 1
C) Full-Body Resistance Giant Set
3-4 Sets
1. Goblet Cossack Squat; 20X1; 6-8/leg;
rest 30sec
2. Strict Wtd Pull Up; 21X1; 6-10reps
rest 30sec
3. Half Kneeling Single Arm Dumbbell Arnold Press; 31X1; 4-6/arm
rest 60-90sec and back to 1
-4 Sets ... 35# for 6/leg on the cossack squats, set of 8, unweighted, on the pull-ups and 3x6/arm with 35# on the Arnold press ... overall this was a fun/nice pump... light loading with lots of TOT
D) Grinder - Carry/Core/Single Leg
12mins Continuous
15 Steps Single Arm KB Overhead March (53/35#) R
30sec Sorenson
15 Steps Single Arm KB Overhead March L
10 Alternating Prisoner Reverse Drop Lunge (4-6" step)
D) Grinder - Carry/Core/Single Leg
12mins Continuous
15 Steps Single Arm KB Overhead March (53/35#) R
30sec Sorenson
15 Steps Single Arm KB Overhead March L
10 Alternating Prisoner Reverse Drop Lunge (4-6" step)
-Complete ... don't remember the rounds, but it seemed like a lot ... moved through each movement quickly and never slowed down.
Cooldown:
On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the 30-60 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.
1) Shinbox ER Stretch x 1 min/side
*Keep arch in low back as you lean forward over the front leg.
2) Shinbox IR Stretch x 1 min/side
*Rotate as far as possible toward the trail leg while keeping a straight spine position. Option to keep hands behind you using yoga blocks OR grab onto the trail leg hip and ankle.
3) Shinbox Switch x 5/side
Cooldown:
On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the 30-60 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.
1) Shinbox ER Stretch x 1 min/side
*Keep arch in low back as you lean forward over the front leg.
2) Shinbox IR Stretch x 1 min/side
*Rotate as far as possible toward the trail leg while keeping a straight spine position. Option to keep hands behind you using yoga blocks OR grab onto the trail leg hip and ankle.
3) Shinbox Switch x 5/side
-D/N complete
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