12/16/21

AM Workout (0600)

Had a decent workout this morning, was fun to squat a bit heavier (for the tempo) and the conditioning workout was really fun and not too taxing, but lots of good movement. 

Warm-up

Cardio of choice x 3-5 minutes 

+ 

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 - 6 Goblet Low Switch Cossack Squats (total)

Even Sets - 12 Weighted Hollow Rocks

-Complete, 35# KB for the squats, 15# for the hollow rocks 

B.

Back Squat

32X1; 3,3,3,2,2 

rest 2-3mins 

(strict tempo - build slightly from last week's loads)

-275# x3, 295# x 3, 315# x 3, 325# x 2, 335# x2 

C.

3-4 Sets

1. KB Front Rack Cossack Squat; 20X0; 3-5/leg; 

rest 30sec

2. Supinated Strict Weighted Pull Up; 21X1; 3-5reps

rest 30sec

3. Standing Single Arm DB Press; 30X1; 3-5/arm

rest 60-90sec and back to 1

-3 Sets ... 2x35# for the goblet squats, 53# for the pull-ups and 50# for the presses

D.

12mins Continuous GRIND

15sec Handstand Hold

5 Single Arm KB Clean from Floor R

20m Single Arm KB Rack Carry R

15sec Tuck L Hang

5 Single Arm KB Clean from Floor L

20m Single Arm KB Rack Carry L

10 Long Step BW Walking Lunges

-Complete

Cooldown

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 

4) Shinbox Overhead Reach x 5/side with 5 sec hold.

-D/N Complete

PM Workout (1630)

10 RFT (at a consistent pace): 

15 Calories Bike Erg 

15 Calories Assault Bike 

15 Calories Ski

-35:45 ... this was nice cardio, kept a consistent pace and got a nice sweat.