9/13/21

Today was a great workout, really fun way to start the week. Felt good throughout and had a great time. Looking forward to training tomorrow!

Warm-up 

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

12 Right Leg Suitcase Poliquin Step Up

12 Left Leg Suitcase Poliquin Step Up

30-40sec Hamstring Plank

-2x15# for the step-ups and :30 on each plank

B.

Back Squat 10X1; 2 reps Every 45sec x 12 Sets

*load with 64% of 1RM (if you don't know specifically your 1RM then just increase slightly from last week and keep the focus on moving the barbel fast on the way up!)

**Your SPEED up from the bottom is most critical so don't overload this

-Complete, across at 64% (300#), lifters only, no sleeves/belt

C.

3-4 Sets

1st - Nordic Hamstring Curl; 30X1; 8-10reps (same tempo and reps as last week, make them feel even stronger)

rest 30sec

2nd - Reverse Nordic x 6-8reps (*See Scaling Options Below - No need to progress yourself, just perform them the same way as 2 weeks ago and control your movement even better!)

rest 30sec

3rd - 1.1.1 Supinated Pull-Ups (10sec between each rep - ADD WEIGHT TO THESE or MAKE THEM AS HARD AS YOU CAN)

rest 2mins

-Complete, 3 sets ... went 70#, 80#, 85# on the pull-ups 

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

D.

For Time, with a Partner, 1 Partner working at a time @ Sustainable Pace

24 Burpee Strict C2B Pull Ups

28 DB Box Step Overs 20/16" 

90 Sit Ups

100 DB Cross Body Carry March - R 

28 DB Burpee Box Step Overs 20/16" 

100 DB Cross Body Carry March - L

90 Sit Ups

28 DB Box Step Overs 20/16" 

24 Burpee Strict C2B Pull Ups

-18:50 ... really fun workout, all of these movements really limited the speed/intensity we could go through this, but kept a very consistent pace and got a good sweat. 

Cooldown

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