12/07/21

AM Workout (0700)

A.

1250m Bike Erg 

rest 60sec

x 10 Sets

-Complete ... got a decent sweat out of this ... kept the paces fairly relaxed at 1:50-2:00 / 1000m ... enjoyed getting this in. Taking a couple weeks off of running to let my achilles rest. 

PM Workout (1530)

This afternoon was a good workout ... felt good throughout, but looking forward to a rest day tomorrow. 

Warm-up

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. Banded Hamstring Curl x 20-30 

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

3. Toes Elevated Dumbbell Jefferson Curl x 3-5 reps

*Try to move one vertebrae at a time before hinging at the hip. 

4. Good Morning Jumps x 5 

*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.

Hot Start

EMOM x 12mins

1st - 6-8 Split Stance Russian Swings/leg

2nd - Ski 8-10 Calories @ high Effort

3rd - 5 Depth Box Jump (small depth drop 2-6" only)

-Complete 

B.

Snatch Grip Deadlift - 3030; 5,4,3,3

-185# x5, 205# x 4, 225# x 3, 235# x 3

C.

Snatch High Pull 3,3,2,2; rest 2mins

-205# x 3, 225# x 3, 240# x 2x2 

D.

5 Rounds

6 Hang Power Cleans (below the knee) 155/105lbs

10 Bar Facing Burpees 

10 Strict Pull-Ups

Assault Bike 20/15 Calories

rest 90sec between Rounds

*Build your pace with every set. See the increase in the Burpees and Bike. Your first set may take around 3:00 give or take. Then ideally you can increase the pace from there.

-Complete ... each of these intervals took about 3 minutes ... fun crossfit style conditioning 

Cooldown

*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch.

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