9/6/21

AM Workout (0700)

Track workout explanation: 

20min easy run. Plus 6x60m sprints w/ full recovery (1min) b/t reps

A.

Jog for 20 minutes

Rest 5 minutes then...

B.

6x60m @ :60 rest 

-Complete ... unknown distance on the jog, just went out and back 10 minutes.... 60s were fun, went 8,8,7,7,7,6 ... didn't have the mili second splits, but caught the larger digits from my watch. Fun/easier way to start the day. 

PM Workout (1000)

Was a bit tired this morning... but got everything 

Warm-up

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 - 12 Suitcase Right Leg Petersen Step Up

2nd - 12 Suitcase Left Leg Petersen Step Up 

3rd -  40sec Straight Let Hip Bridge March

*We are loading the Petersen Step Up today with Dumbbells at your side for fewer reps than 2 weeks ago. If you are still needing to work the bodyweight variation for balance and stability, or if you have any slight knee discomfort with the loading, then please stick to bodyweight.

-Complete, 2 x15# DB ... surprisingly large calf pump 

B.

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

*load with 61% 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)

**this will feel light and the point is to really develop great speed from the bottom of the squat

-Complete @ 61% (285#) 

C.

3-4 Sets

1st - Nordic Hamstring Curl; 30X1; 8-10reps (slower lowering this week with slightly fewer reps - make them a bit more challenging)

rest 30sec

2nd - KB Rack Knee Extension Bias Split Squat x 6-8/leg

rest 30sec

3rd - Wtd Pull Up AMRAP in 20sec (35/15lbs) 

rest 2mins

-Complete, 3 sets, 8 on the nordic curls, 3x8/leg with 2x53# KB + 1 red band and 8 pull-ups w/ 35# each set 

D.

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

40 KB Goblet Tall Kneeling to Standing 53/35lbs

30 Strict Pull Ups

100 Dual KB Overhead March 53/35lbs

70 Sit Ups

40 KB Goblet Tall Kneeling to Standing 53/35lbs

70 Sit Ups

100 Dual KB Overhead March 53/35lbs

30 Strict Pull Ups

40 KB Goblet Tall Kneeling to Standing 53/35lbs

-19:38

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