3/29/22

AM Workout (0815)

Warm-up

Cardio of Choice x 3-5 minutes 

+

2-3 Sets

10 Toes Elevated Dumbbell Jefferson Curls

*Move one vertebrae at a time before hinging from the hip and stretching through the posterior chain. 

10 Sumo Stance Dumbbell RDL

*Hinge as far as possible to stretch through the hips and hamstrings without allowing the low back to round. 

10 Standing Calf Raise

*Elevate the toes if possible. Control lower. One sec pause at the top and bottom. 

-Complete 

 

A.

4 Sets - TOUGH EFFORT

6 Box Jump Over (Low Box)

8 Russian Swings 72/53

10sec ROW SPRINT @ 97%

rest walk 60-90sec between sets

-Complete 

 

B.

Deadlift

4 sets of 5 @ 75% (405#), add 0-20 lbs over last week 

-425# (20# over last week) 

 

C.

6 Sets

4 Box Jump 24/20" 

1 Turkish Get Up R

3 Hang Power Cleans 155/105lbs

1 Turkish Get Up L

rest 30-45sec and repeat

 

rest as needed after completing all 5-6 sets above before moving to the next part:

 

6 Sets

4 Bar Facing Burpees 

3 Deadlifts 185/135lbs

2 Bar Facing Burpees

1 Power Clean 185/135lbs

rest 30-45sec and repeat

 

*There is a lot of room to autoregulate on this today. The idea is that you choose a weight you are confident with for the movements. You can rest shorter or longer between sets and you can do higher set numbers or fewer depending on how you feel.

-Complete ... used a 53# KB for the get-ups ... first part went every :90 and went EMOM for the second part. Fun / not too taxing conditioning, felt fit 

 

Cooldown

1) Cat Cow x 10 with 2-3 sec hold in each position. 

*Progress to segmented cat cow if possible. 

2) Childs Pose Reach Through x 5/side with 5-10 sec hold. 

*Stretch through the backside of the shoulder and rotate through the spine as much as possible. 

3) Sidelying Thoracic Rotation with Reach x 5/side with a 10-sec hold. 

*Keep knee pinned to the foam roller. You can also keep knees pinched together at 90 degrees if no foam roller. 

4) Seated Pike Stretch x 2 min 

*Pull torso to the legs. 

5) Pancake Stretch x 1 min over L Leg, 1 min over R leg, 1 min over Center.

*Elevate the butt if necessary to increase stretch sensation.

-D/N complete

PM Workout (1600)

Jog for 20 Minutes (or more?) 

Rest for 5 Minutes 

6 Sets of: 
Sprint 100m Meter 
Rest 1:00

-Complete ... Ran for a total of 27 minutes and then went into 6 x 100m hill repeats ... this was a fun/shorter session.