Overall had a good workout today. The conditioning format was nice, lower intensity was a good change. Had a good sweat and lots of core/single leg movements. Looking forward to training tomorrow.
Warm-up
Bike x 3 minutes
2-3 Rounds
1. Reverse Nordics x 10
*Use band assistance or substitute for a heel sit if any discomfort in the knee.
2. Shinbox Hip Extension + Switch x 5/side
*Move very slow from one side to the other. Try to move one leg as far as possible before following with the trail leg.
3. Duck Walk x 10m
-Complete
A.
3-4 Sets/arm
5 Single Arm KB Russian Swing
4 Single Arm KB Snatch
3 Single Arm KB Overhead Squat
rest 30-45sec between arms
-4 Sets, 2 with 35#, 2 with 53#
B.
Cyclist Front Squat
33X1; 3,3,3,3; Every 3:00
*start a running clock, every 3:00 complete 3 reps for a total of 4 sets (12 minute workout)
-145#, 165#, 185#, 205# ... definitely more there, but haven't really trained these much and was just feeling them out, last set was tough
C.
For time:
12-10-8-6-4-2
DB Front Rack Split Squat R
DB Front Rack Split Squat L
Strict Toes to Bar/K2E
-7:40 ... used 2x50# ... strict K2E
D.
3-4 Sets
1. Dual KB Clean from Floor; 12reps
rest 20sec
2. Feet Elevated Side Plank Hip Taps x 12/side
rest 20sec
3. Alternating KB Rack Drop Lunge x 12
rest 20sec
4. Bike 60sec @ 85-90%
rest 2mins and back to 1
-Complete, 2x53# KB for all movements, fun/less intense conditioning
Cooldown
1. Butterfly Stretch x 2 min
*Push down on the knees with your hands or load weight on each knee.
2. Middle Split x 2 min
*Hold onto stationary object in front of you for assistance.
3. Middle Split Fold with Knee Bends x 10-15
*Hold onto stationary object in front of you for assistance.
4. Squat Hold x 2 min
*Hold onto stationary object in front of you for assistance.
*Intention: lengthen groin and improve squat positions. Pull yourself deeper into each stretch with every exhale.
-Complete
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