9/23/21

Overall had an okay workout today... I have an extreme level of work/life stress right now and I am generally unhappy, but still got this in. It was difficult to focus or get much intensity out of this workout. Tried to stay focused and make this worth my time. Tomorrow is another day. 

Warm-up 

3-4 Rounds @ Warm Up Pace

2min Bike/Row/Run (choose a modality, pick up the pace on the last 15sec of each Round)

20 Elephant Walk Steps

20 Plank to Alteranting To Touch

10 Assisted KOT Squats

-Complete

A.

4-5 Sets

1 Hang Power Clean

2 Power Clean

3 Hang Clean

12sec Bike Sprint @ high Power

rest walk full recovery

-185#, 195#, 205#, 215# ... first time doing full cleans in a very long time... felt different, but not too bad. 

B.

This week we build the EMOM by 2mins and reduce the reps on each set by 2. You can either increase your loading slightly from two weeks ago or aim to have more BW control this week.

EMOM x 10mins (Every Minute On the Minute)

1st - 6 Right Leg Knee Over Toe Split Squat

2nd - 6 Left Leg Knee Over Toe Split Squat

Level 1 - Foot Elevated + Hand Supported

Level 2 - Foot on Floor Bodyweight

Level 3 - Foot on Floor Suitcase Loaded

Level 4 - Foot on Floor Back Rack Loaded 

OPTIMAL POSITIONING

1. Back leg is as straight as you can make it with the gluteal muscles of the rear leg flexed

2. Torso is very tall making you feel a deep hip flexor stretch

3. Knee is coming out over the toe even if this means the heel is coming off the floor. The goal is to get the hamstring of the bent forward leg to touch the calf. 

*Please consider raising the front foot on a 6" step or higher, along with holding onto something for balance, in order to help you achieve these positions.

**Recommended Loading 

BW is a great starting place

Dumbbells no higher than 25% of bodyweight per hand

Back Rack no higher than 50% of bodyweight

-Complete, 2x25# DB, suitcase loaded 

C.

For Time

10/8 Cal Ski

20 Burpee Box Jumps 24/20"

15/12 Cal Ski

40 Sit Ups

20/16 Cal Ski

40 Sit Ups

15/12 Cal Ski

20 Burpee Box Jumps 24/20"

10/8 Cal Ski

*12 minute time cap

@ 15min Mark

7min AMRAP

150/120m Ski

10 Step Ups 24/20"

5 Deadlifts 115/75lbs

@ 25min Mark

For Time

20 Power Cleans 115/75lbs

20 Bar Facing Burpees

20/16 Calorie Ski

-Cap 2 + reps (finished the last 10 cals at 12:03)

-4 or 5 rds + some box step-ups... can't remember exactly 

-3:19 ... unbroken ...fun finisher 

Cooldown

1min Per Position x 2 Rounds

1st. Seal Stretch 

2nd. Butterfly or Weighted Butterfly

3rd. Pigeon Stretch R

4th. Pigeon Stretch L

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

2mins Static Back 

-Complete