3/26/22

AM Workout (0800)

3 Sets:
Run 500 Meter for 00:01:52
Rest for 00:01:15
Run 400 Meter for 00:01:29

Rest for 00:01:15
Run 300 Meter for 00:01:07

Rest for 4:00 

-Complete ... hit all these times, I was about 2-8 seconds fast on all of these, fun workout, great weather. 

PM Workout (1600)

Had a surprisingly good afternoon session. I took a nap and had a few meals between the AM and PM sessions.  I was a bit tired going into this, but once I got warm I felt great throughout. 

2-3 Sets

10 Hand Supported Single Leg RDL/leg

*Stretch through the hamstrings without allowing the low back to round. 

10 Patrick Steps Level 3

*Let the knee travel as far forward over the toe without letting the heel come off the ground. See Level 1/2 for regression. 

10 Single Leg Pike Leg Lift/side (hold 1-2sec on each rep at the top)

*Squeeze the quad and lift the legs. Try to NOT lean back as you raise the legs. 

-Complete

 

A.

EMOM x 12mins

1st - Bike 30sec @ moderately tough effort

2nd - 8-12 Dual Kettlebell Cleans

3rd - 5 Burpee Vertical Jump (max height)

 

*every round increase pace on either bike, height on the jump, or load on KB clean

-Complete 

 

B.

Back Squat

4 Sets x 3 reps @ 85% (405#)

-Complete

 

C.

Deficit Deadlift (2.5")

Up to a daily max for two heavy singles 

-435#, 465# 

 

D.

3 Sets

1. Seated Good Morning; 2111; 12-15reps

rest 60sec

2. Plate Loaded Lateral Box Step Down; 30X1; 6-8/leg; 

rest 60sec and back to 1

-Complete, used 45# bar for the GM and went unweighted for the step-downs @ 20" 

 

E.

3 Sets

14 Russian Kettlebell Swing 70/50

rest 15sec

12 Suitcase Long Step Walking Lunges

rest 15sec

10 Supine Toes-to-Bar with 3 second eccentric 

rest walk 90sec between sets

-Complete

F.

3 Super-Sets

10 Lat Pull-Downs

10 KB Bicep Curls 

Rest 60-90 seconds

-Complete, went 145# on the lat pull-downs and 2x35# KB for the curls 

 

Cooldown

*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply. 

1) Weighted Ankle Stretch x 1min/side

*Keep knee in line with the middle of the foot. 

2) Low Dragon Stretch x 1 min/side

*Move feet away from each other to maximize stretch. 

3) Saddle Pose x 1 min 

*Progress to reclining hero pose if easy.

-D/N complete