4/5/22

AM Workout (0915)

~5 Mile Run 

-39:20 total time, with some elevation change ... not sure about the exact distance, but pushed the pace a bit and felt solid aerobically. 

PM Workout (1500)

Had a decent session this afternoon ... deadlifts felt a bit heavy today, but got the all in ... felt fit / had fun on the conditioning piece. 

Warm-up 

2-3 Sets

30 Elephant Walk Steps 15/leg

*Straighten the knee as much as possible to stretch through the hamstrings. 

10 Seated DB Good Mornings

*Hinge as far as possible without allowing the lower back to round.

-Complete

 

A.

3-4 Sets 

Row 250m

10 Split Stance Dumbbell RDL Right

5 Burpee Broad Jumps

10 Split Stance Dumbbell RDL Left

Row 250m

rest walk 60sec

-Complete, 3 sets with a 35# DB 

 

B.

Deadlift

4 sets of 5, add 0-20 lbs over last week 

-440# (15# over last week) across 

 

D.

5 sets

1 Power Clean @ 155/105

2 Hang Squat Clean @ 155/105

4 Bar Facing Burpees

-rest 30-45sec between sets

 

Complete all 5 sets above and then move onto 

 

5 sets

1 Power Clean @ 155/105

2 Hang Squat Cleans Below Knee @ 155/105

6 Strict Dips

-rest 30-45sec between sets

 

Complete all 5 sets above and then move onto 

 

5 sets

3 Burpee Strict C2B Pull-Ups

2 Touch and Go Power Cleans @ 155/105

3 Box Jump Overs 30/24"

-rest 30-45sec between sets

-Complete ... went through this as an EMOM, fun stuff 

E.

3 Super-sets of:

DB Curls x 10 

Banded Curls (1 red band) x 10

Rest :60

-Complete ... used 2x35# DB... fun pump finisher, but my arms were thrashed by this part of the workout.  

 

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

*Progress to segmented cat cow if possible. 

2) Cobra Stretch x 10 with 5-10 sec hold. 

*Elevate the chest as high as possible to stretch through abdominal muscles and hip flexors. 

3) Bridge Pose x 2 min 

*To regress this movement, perform banded bridge pose. 

4) Pike Stretch x 2 min 

*Pull torso to the legs. 

5) Standing Forward Fold x 1 minute 

*Keep the knees straight and allow the low back to round.

-D/N Complete