11/03/23

Got a decent lower body workout in ... nothing maximal, just lots of good reps today, nice way to start the day after having an extremely hectic week.

Warm-up

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 Single Arm KB RDL Right

4 Split Stance KB Snatch Right

4 Single Arm Overhead Split Squats Right

20m KB Overhead Carry Right

4 Split Stance Single Arm KB RDL Left

4 Split Stance KB Snatch Left

4 Single Arm Overhead Split Squats Left

20m KB Overhead Carry Left

*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, 35# KB ... didn't time this, but took minimal rest between unbroken sets ... great warm-up/way to loosen up

B.

Front Squat; 21X1; 4,4,3,3

rest 2-3mins between sets

-185#, 205#, 225#, 225#

C.

3 Sets

1. DB Suitcase Knee Over Toe Split Squat; 21X1; 6-8/leg

rest 45sec

2. Single Arm Dumbbell Push Press; 10X0; 10/arm

rest 45sec

3 Three Point Dumbbell Row; 20X1; 6-8/arm

rest 60-90sec back to 1

-25# DB for the SS ... 50# on other movements

D.

For Time:

1000m/800m Bike Erg

40 Anchored PVC Sit Up

30 Air Squats

20 DB Box Step Overs 20/16" (2x50/35lbs)

30 Air Squats

40 Anchored PVC Sit Up

1000m/800m Bike Erg

-Complete, took about 11 minutes