9/20/21

Today was a solid session... overall pretty taxing on the lower body between the high intensity squatting and the Bulgarian split squats/lunges ... good training, fun time in the gym. Looking forward to the tough track session tomorrow!

Warm-up

Optional 5min Easy Bike or Reverse Sled Drag

Hinge, Knee Bend, and Hip Flexors

2-3 Sets

10 Hand Supported Single Leg RDL/leg

10 Patrick Steps Level 3

10 Single Leg Pike Leg Lift/side (hold 1-2sec on each rep at the top)

-Complete

A.

EMOM x 9mins

1st - 10 Back Rack Right Leg Petersen Step Up

2nd - 10 Back Rack Left Leg Petersen Step Up 

3rd -  45sec Sorenson Hold or Hamstring Plank

*We are loading the Petersen Step Up today in the Back Rack for fewer reps than 2 weeks ago. If you are still working on the bodyweight variation or dumbbell suitcase for balance and stability, or if you have any slight knee discomfort with the loading, then please stick to bodyweight.

-Complete, 35# bar across 

C. 

Back Squat 

Every 15sec for 3mins perform 1 rep

rest 3mins x 2-3 sets

*Load barbell with 60-65% of 1RM (if you don't know your 1RM specifically then the goal should be to load with something that doesn't slow you down and allows for FAST concentric/upward contractions)

*the 15sec time frame does not allow for lots of rest, so be prepared to rack and then un-rack the barbell quickly

-2 sets, both at 65# (305#) ... this was aerobically difficult and generally a burner/pump on the legs/butt... considered doing a 3rd set, but two was tough enough 

D.

3 Sets

1st - Nordic Hamstring Curl; 40X1; 6-8reps (slower lowering this week with slightly fewer reps - make them a bit more challenging)

rest 30sec

2nd - Knee Extension Bias Suitcase Rear Foot Elevated Split Squat x 6-8/leg

rest 30sec

3rd - Strict Pull Up Drop Set (1 rep VERY HEAVY + 5-8 Quick Lighter Reps)

rest 2mins

-Complete, 3x6 on the curls, 3 x 2x50# DB for 6/leg and 70# x 1 + 8 x 25# for the pull-ups ... felt very strong on the pull-ups 

E.

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

200 Steps Dual KB Rack March 53/35lbs

80 Sit Ups

40 KB Suitcase Walking Lunge 53/35lbs

30 Strict Pull Ups

40 KB Suitcase Walking Lunge 53/35lbs

30 Strict Pull Ups

40 KB Suitcase Walking Lunge 53/35lbs

80 Sit Ups

200 Steps Dual KB Rack March 53/35lbs

-18:30ish? ... split up the reps 1:1, nice aerobic movement 

CoolDown

1min Per Position x 2 Rounds

1st. Couch Stretch R

2nd. Couch Stretch L

3rd. Elevated Pigeon R

4th. Elevated Pigeon L

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2min Heel Sit

-D/N complete, no time