9/27/21

Today was a solid workout ... squatting was the toughest part ... coupled with the fact I am generally a bit sore/tight/tired from yesterday. 

Warm-up

2-3 Sets

10 Hamstring March - BW or 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

9 Right Leg Suitcase Poliquin Step Up

9 Left Leg Suitcase Poliquin Step Up

12 Right Leg Single Leg Bodyweight Hip Thrust

12 Left Leg Single Leg Bodyweight Hip Thrust

-Complete, 2x15# DB for the poliquin set ups 

B.

Back Squat (speed squat)

Every 15sec for 3mins perform 1 rep

rest 3mins x 2-3 sets

*Load barbell with 61-66% of 1RM - this is up about 10-15lbs from last week

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

-Used 65# + 10# (315#) ... was tough ... only went 2 sets 

C.

3-4 Sets

1st - Nordic Hamstring Curl; 50X1; 4-6reps (longest tempo of this strength build and the reps have lowered even further - MAKE THEM STRONG!)

rest 30sec

2nd - Reverse Nordic x 6-10reps (*See Scaling Options Below - In our final week, challenge yourself with this movement within reason)

rest 30sec

3rd - Pronated Strict Pull Up - Max Reps Unbroken (minus 1-2 reps short of failure). All reps must be at a strict 30X0 tempo each set.

rest 2mins

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

-Complete, 3 sets ... pull-ups went 8,6,6 

D.

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

80 Burpees

160 Cal Ski 

40 KB Rack Walking Lunge 53/35lbs

40 Box Jump Over 24/20"

30 Burpee Strict Pull Ups

-21:35 ... overall good aerobic conditioning 

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

-D/N complete, no time