AM Workout (0700)
Today was a good workout, had fun, was very consistent on my paces and overall a little fast, but had a good time.
Workout explanation: 3x (500m, 400m, 300m w/ 75sec rest b/t reps and 4min rest b/t sets.
- Run 500 Meter for 00:01:52
- Rest for 00:01:15
- Run 400 Meter for 00:01:29
- Rest for 00:01:15
- Run 300 Meter for 00:01:07
Rest for 00:04:00
- Run 500 Meter for 00:01:52
- Rest for 00:01:15
- Run 400 Meter for 00:01:29
- Rest for 00:01:15
- Run 300 Meter for 00:01:07
Rest for 00:04:00
- Run 500 Meter for 00:01:52
- Rest for 00:01:15
- Run 400 Meter for 00:01:29
- Rest for 00:01:15
- Run 300 Meter for 00:01:07
PM Workout (1000)
Today was overall a good session ... didn't feel particularly strong on the snatching... but it was a difficult rep scheme, ending with 3x below the knee snatch ... fun stuff overall, had a good time.
3-4 Rounds @ Warm Up Pace
2min Row (pick up the pace on the last 15sec of each Round)
12 Pike Squats
10 Underswitch to Crab Reach
8 Foot Elevated + Hand Supported Knee Over Toe Split Squat (Or foot flat on floor)
-Complete
A.
4-5 Sets
1 Snatch Pull
2 Power Snatch
3 Hang Power Snatch Below Knee
12sec Bike Sprint @ high Power
rest walk full recovery
-4 sets, went 135#, 155#, 175#, 175# ... wanted to go up to 185#, but that last set at 175# was tough enough.
B.
Cossack Squat Progression
EMOM x 6mins (Every Minute On the Minute)
1st - 10 Right Leg Cossack Squat
2nd -10 Left Leg Cossack Squat
Level 1 - Foot Elevated + Hand Supported
Level 2 - Foot on Floor Goblet
Level 3 - Foot on Floor KB Rack
Level 4 - Foot on Floor Back Rack
*choose from the levels above that will allow for optimal positioning
OPTIMAL POSITIONING:
-Torso Tall
-Full Knee Bend with Hamstring Covering the Calf Muscle
-Trailing Leg is Straight with Heel Down and toe can be up or down
Recommended Loading:
-BW is a great starting place
-Goblet or KB Rack no more than 25% of bodyweight each
-Back Rack no higher than 50% of bodyweight
-Complete ... only did BW...unassisted ... was still taxing
C.
Every 7mins x 4 Sets
A. 12-15 Hang Power Clean 115/75lbs
B. 10-12 Box Jump Overs 24/20"
C. 15-20 Cal Bike
D. 10-12 Bar Facing Burpee
E. 12-15 Wall Balls 20/14lbs to 10'
Set 1 - ABCDE
Set 2 - EDCBA
Set 3 - CDEAB
Set 4 - BAEDC
-Complete ... times were between 3:00 and 3:05 ... went on the short end of the rep scheme throughout ... had to modify the movements slightly due to space, my workout went like this:
Every 7mins x 4 Sets
A. 12 Hang Power Clean 115/75lbs
B. 10 Box Jump, step down 24/20"
C. 15 Cal Bike
D. 10 Burpee
E. 12 Goblet Squats (50/35lbs db)
Cooldown
Persist Groin Glutes and Abdominals 2.0
1min Per Position x 2 Rounds
1st. Butterfly or Wtd Butterfly
2nd. T Spine Can Opener
3rd. Standing Straddle Stretch
4th. 90/90 Glute Stretch L
5th. 90/90 Glute Stretch R
-Complete
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