9/9/21

AM Workout (0700)

This morning was a solid track session. I felt light on my feet and comfortable hitting these paces. As the workout went on I felt better and better and my fastest intervals were the last two. 

Track workout summary:
4x (700m, 300m) w/ 75sec rest b/t reps and 3min rest b/t sets

A.
4 Sets of:
Run 700 Meter for 00:02:53
Rest for 00:01:15
Run 300 Meter for 00:01:07
Rest for 00:03:00

-Complete ... hit all of the 700s at 2:48-2:52 and the 300s were all fast... spread of :48-:60 ... was trying to hit my paces, but just felt good and pushed them a bit. 

PM Workout (1030)

Had a solid workout this morning... seemed like a TON of assault biking today... but had a lot of fun with this and felt fit. Aerobic capacity has definitely improved in the three weeks I've been doing this program... this was the most fit I've felt in a while ... excited to train tomorrow!

3-4 Rounds @ Warm Up Pace

2min Bike/Row/or Run (pick up the pace on the last 15sec of each Round)

20 Elepahnt Walk Steps

20 Plank to Alteranting To Touch

10 Assisted KOT Squats

-Complete

A.

Barbell Cycling Option

4-5 Sets *complex should remain unbroken*

1 Clean Pull

1 Power Clean

1 Hang Power Clean (Below Knee)

1 Clean Pull

1 Power Clean

1 Hang Power Clean (Below Knee)

10-14sec Bike Sprint @ high Power

rest walk full recovery

-4 sets, 185#, 195#, 205#, 215# ... felt good here. 

B.

EMOM x 8mins (Every Minute On the Minute)

1st - 8 Right Leg Knee Over Toe Split Squat

2nd - 8 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 ... did BW, focused on positions as I've never trained this movement prior to this program 

C.

For Time

10-15-20-25

Bike Cals (Female Rx - 8-12-16-20)

Box Jump Over 24/20"

Toes to Bar or K2E

12min Time Cap

@ 15min Mark

7min AMRAP

10/8 Calorie Bike

10 Jump Lunges

5 KB Snatch/arm 53/35lbs

@ 25min Mark

For Time

20 American KBS 53/35lbs

20 Burpees

20/15 Calorie Bike

-Complete ... Cap + 30 reps ... 4 or 5 rds? and 3:05 ... the last finisher at 25:00 was tough, but it was the most fit I've felt yet... pushed the bike hard and surprisingly didn't crash and burn. 

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, 1 round