10/15/21

Today was a decent workout, overall felt good throughout and got through everything. Conditioning pieces were fun. Looking forward to getting in another workout tomorrow and some much needed rest on Sunday. 

Warm-up

Ski or Bike x 3 minutes

+

2-3 Rounds

1. Knee Over Toe Split Squat x 5/side

*Elevate the foot or use assistance to achieve the best position possible. Knee in line with toes, heel flat,  upright torso.

2. Dumbbell Pullover x 5 reps

*Keep spine straight. 2-3 second lower, 5 sec hold in end position. 

3. Squat Thoracic Rotations x 3/side 

-Complete 

A.

Front Squat 10X1; 3 reps Every Minute for 8mins

*load with 55% of 1RM only (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)

*we recently did this same build in the back squat last training cycle and we will explore the same build with the front squat

-195# across ... don't really have a true 1 RM or 55% right now... but this challenging but a load I was able to really push quickly. 

B.

3 Sets:

2 Hang Power Clean

2 Hang Clean below the knee

Rest 30 seconds 

Heel Elevated Box Pistol Negative; 31A1 x 3-5reps/leg

Rest 90 seconds 

-Cleans went 155#, 175#, 195# ... kept the loading really light as I haven't been doing this movement much and want to ease back into it ... pistols went 3x5/leg 

C.

10min AMRAP, with a partner, partners splitting reps equally: 

4 Strict Muscle Ups

8 Strict Toes to Bar

16 Alt DB Snatch 50/35lbs

Rest 5 minutes then... 

D.

4-5 sets:

16/14 Cal Ski (Damper Setting 10)

6 KB Complex @ 53/35lbs

- Dual KB Bent Over Row

- Dual KB Clean from Floor

- Dual KB Rack Squat

rest walk 60-90sec between sets

-5 Rds on the AMRAP ... intervals went 4 sets: 1:57, 2:13, 2:12, 2:23

Cooldown

1. Passive Hang x 2 min

*Sink deeper into the stretch position with every exhale.  

2. Prayer Stretch x 2 min 

*Sink deeper into the stretch position with every exhale.  

3. Frog Stretch x 2 min

*Gently move in and out of this position while trying to continue to slide your knees out. 

4. Squat Hold x 2 min

-Complete