AM Workout (0630)
Had a solid workout this morning ... conditioning piece was really fun and 'crossfity.' Overall felt decent, 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 vertebra 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 DB Single Leg RDL/side
2nd - Ski 10sec Easy + 10sec Moderate + 10sec Hard
3rd - 3 Single Leg Box Jump/side
-Complete, 35# DB, box jumps to 20"
B.
Snatch Deadlift 31X1 x 2reps + Snatch Pull x 3reps; rest 2mins x 4 Sets
-175#, 205#, 225#, 235#
C.
1 Hang Power Snatch Below Knee + 2 Power Snatch
rest 2mins x 4 Sets
-155#, 175#, 185#, 185#
D.
5 Rounds with, with a partner, 1 partner working at a time:
20 Hang Power Cleans 135lbs/95lbs
12 Burpee Box Jumps 24/20"
20 Toes to Bar /K2E
Bike Erg 30 Calories
-19:18 ... fun workout ... kept the work a 1:1 on everything except the bike ... I was hitting 16-18 cals a round ... fun to do a partner workout, tried to push the intensity given the built in rest, fun stuff.
Cooldown
1) Cat Cow x 10reps 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.
-Complete
PM Workout (1730)
EMOM 30
:30 Bike Erg
:30 Rest
-Complete ... kept this at a moderate pace and got a nice sweat... enjoyed some extra cardio, but I've really missed running.
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