4/27/22

This morning was a solid/fun workout ... was fun to push the deadlift effort and the conditioning was crossfity/really fun. 

Warm-up

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.

3-4 Sets  - TOUGH EFFORT

6 Burpee Box Jump Over 

10 KB Sumo Deadlift High Pull

14sec Row SPRINT @ 97%

rest walk 60-90sec between sets

 

*97% - refers to effort; this should be an all out sprint while still maintaining some control

-Complete, 4 sets, 20" box, 53# KB, tried to pull 2500 cal/hr for each interval 

 

B.

Deadlift

Build up to a heavy set of 2, add 0-20 lbs over last week’s 5x3

-455#, 485#, 500# ... I think this is a 2 RM PR

 

C.

For Time @ strength effort:

1-2-3-4-5

Power Clean @ 185/135lbs

Front Squat @ 185/135lbs

Deficit Strict Handstand Push Up (3.75 inches (45# bumpers)) 

Rest as 5 minutes then... 

For Time @ sustained effort:

2-4-6-8-10*

Hang Power Clean @ 165/115lbs

*After each Round:

6 Bar-Facing Burpees 

12 Air Squats 

-7:31 / 6:29 ... first part was tough... deficit SHSPU were not fun had to break up the last two sets ... second part was more fun, HPC unbroken 

 

D.

3 Super-Sets:

10 DB Hammer Curls (2x35# DB)

10 BB Curls (45#) 

Rest :60

-Complete 

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