8/30/21

Today was a great workout... starting to feel more fit/better moving after 1 week of this program. Longer partner workout today was a good push and really fun. Looking forward to training tomorrow. 

 
Warm-up
Optional 5min Easy Bike or Reverse Sled Drag
Hinge, Knee Bend, and Hip Flexors
2-3 Sets
10 Hamstring March - Light Load
10 Low Switch Cossack Squats or 10 Ring Assisted Cossack Squats
20 Alternating Single Leg V Ups or Tuck Ups

-Complete 

A.
3 Rounds Not For Time
15 Right Leg Bodyweight Poliquin Step Up
15 Left Leg Bodyweight Poliquin Step Up
10 Glute Bridge V Walkouts

-Complete 

B.
Speed Squat
Back Squat 10X1; 3 reps Every Minute for 8mins
*load with 58% of 1RM (if you don't know specifically your 1RM, just increase slightly from last week)
*Your SPEED up from the bottom is most critical so don't overload this

-Complete, 275# across 

C.
3-4 Sets
1st - Nordic Hamstring Curl; 20X1; 10-12reps
rest 30sec
2nd - Reverse Nordic x 6-8reps (*See Scaling Options Below)
rest 30sec
3rd - 1.1.1 Ring Pull-Ups (10sec between each rep - ADD WEIGHT TO THESE or MAKE THEM AS HARD AS YOU CAN)
rest 2mins

-3 Sets, 53# for the pull-ups  ... scaled the reverse nordic curls to partial ROM 

Reverse Nordic Progression - Simple to Complex
1. Heel Sits
2. Goblet Heel Sits
3. Partial Range of Motion Reverse Nordic
4. Full Range Reverse Nordic Assisted
5. Reverse Nordic - Full Range 
*1.1.1 = a cluster set; please go to our knowledge base on the functional bodybuilding website to find more information on how to read this programming language

D.
2 Rounds For Time, with a partner, 1 partner working at a time @ Sustainable Pace
10 Non-Dominant Arm Turkish Get Up 
25/20 Calorie Bike
10 KB Burpee Step Up 16-24"
15/12 Calorie Bike
100m KB Rack Carry
15/12 Calorie Bike
10 KB Burpee Step Up 16-24"
25/20 Calorie Bike
10 Dominant Arm Turkish Get Up
Rx Loading - 53/35lbs

-26:50 ... really fun partner workout, enjoyed it 

Cool-Down
1min Per Position x 2 Rounds
1st. Piriformis Wall Stretch R
2nd. Piriformis Wall Stretch L
3rd. Saddle Stretch
Once complete with the above 4 stations for 2 Rounds, move onto the following.
2mins Couch Stretch R
2mins Couch Stretch L

-Complete