3/30/22

Today was a solid workout ... less taxing than other sessions ... aerobic partner workout was a nice change. Looking forward to a tougher training day tomorrow.

Warm-up

Cardio of Choice x 3-5 minutes 

+

2-3 Rounds

20 Anterior Tibialis Raises 

*Raise the toes as high as possible toward the shins. 

10 Plank Psoas March R

10 Plank Psoas March L

*Bring the knee forward as far as possible to activate the hip flexors. Minimize rounding in the low back. 

-Complete 

 

A.

5 Rounds For Time

4 Split Stance Russian KB Swings R

4 Split Stance KB Cleans R

4 Single Arm KB Rack Split Squats R

20m KB Rack Carry R

4 Split Stance Russian KB Swings L

4 Split Stance KB Cleans L

4 Single Arm KB Rack Split Squats L

20m KB Rack Carry L

 

*UNBROKEN - Give it a shot today and attempt to perform all 5 Rounds without putting the KB down or taking a break. Challenge yourself with your weight selection.

-Complete, used a 35# KB and went unbroken ... toughest part of this was on my scapula... got a scapular/trap pump from this 

 

B.

Back Squat 

3 x 6 @ 70% (330#) add 0-20 over last week

-Used 350# (20# over last week) 

 

C.

3 Sets

1. Goblet Kickstand Pistol Squat; 20X1; 6-8/leg

rest 45sec

2. Alternating Dumbbell Push Press; 21X1; 6/arm

rest 45sec

2 Dumbbell Pull-Over; 20X1; 8-10reps

rest 60-90sec back to 1

-35# KB for the pistols, 2x50# for the PP and 25# for the PO

 

D.

For Time, with a partner, one partner working at a time: 

2000m Row 

100 DB Suitcase Walking Lunges 50/35lbs

80 Anchored Sit Up

40 Box Jump Over 24/20"

40 Anchored Sit Up

20 DB Burpee Box Step Over 50/35lbs

-20:45 ... went through this at a consistent aerobic pace, was restorative in nature, not too taxing. 

 

Cooldown

1) Frog Stretch x 1-2 minutes. 

*Continually rock backwards into this position, continue to widen the knees if possible. 

2) Middle Split x 2 minutes

*Use stationary object to hold onto in front of you. If more comfortable you can lean forward from your hip onto the object in front of you. Similar to the demonstration, except he is holding onto the ground. 

3) Middle Split Knee Bends x 10-15

*This may require you to bring the feet in a little closer to a more reasonable middle split position. With the knee bends, try to take tension on and off in the hamstrings. 

4) Bottom of Squat Hold x 2 minute

*Hold onto stationary object for improved position.

-Complete