10/21/21

 AM Workout (0700)

Explanation: 

6 sets: (sprint 100m, no rest, 200m very fast run). Rest 2min between sets. Workout Details: This is a very high intensity workout. Get in a thorough warm-up that must include dynamic warm-up drills as well as stride outs to prepare the muscles for the speed they are going to experience in this workout. Adding some acceleration drills into your warm-up will also help the muscles be 100% ready and rock and roll. Example: 5 sets: (5sec acceleration, 5sec hold, 5sec decelerate), with full recovery between sets

6 Sets of: 

Sprint 100 Meter

Run 200 Meter for 00:00:39

Rest for 00:02:00

-Complete ... went 40,40,37,36,36,33 ... right achilles tendon still a bit achy... but eased into these and overall got a good workout ... was fun to open up the pace on the last few. Great way to start the day. 

PM Workout (1000)

Second session today was some fun/lighter snatching and some higher intensity crossfit conditioning... the intervals were pretty difficult for me... left me smashed. Really fun workout though, got a lot of intensity out of this. 

Warm-up

Row x 3 minutes 

2-3 Rounds 

1. Shinbox Hip Extension + Switch x 5/side 

*Sit down slowly to the ground to feel the glute lengthen. 

2. Single Leg Hip Thrust March x 5/side

*Keep a neutral low back position (NO overarching)

3. Elephant Walk Step x 5 

*Straighten the knee as much as comfortably possible. 

*Intention: Lengthen the glutes and posterior chain in preparation for full range hinging pattern. Move through these like a giant superset.

-Complete 

A.

Touch and Go Practice - We are cycling our barbell work here without pauses between reps.

Every 60sec x 10 sets 

Mins 1-5 - 2 Hang Power Snatch + Power Snatch

Mins 6-10 - 1 Hang Power Snatch + 2 Power Snatch

-135#, 135#, 155#, 155#, 165#, 175# x 5 sets ... was intending to go from 175#, but that 60 second interval went by quickly and 175# was feeling heavy enough 

B.

3-4 Sets

1. Deficit Clean Pulls x 3 reps; 31X1

rest 30sec

2. Banded Hamstring Curl; 31X1; 4-6reps

rest 60-90sec and back to 1

-Complete, pulls went 225#, 275#, 275# on a 55# bumper ... curls with 1 green band 

C.

On a running clock...

Every 5mins x 4 Sets

20/14 Cal Bike

12 Bar Facing Burpees

10 Hang Power Clean 135/95

8 Front Rack Walking Lunges

*rest the remainder of the 5 minutes before starting again

When the clock reaches 22mins begin this final timed piece:

For Time @ High Effort

30 American Kettlebell Swings 53/35lbs

Bike 1k/800m

25 American Kettlebell Swings 53/35lbs

Bike 1k/800m

20 American Kettlebell Swings 70/53lbs

-Intervals went:

2:43 

3:11

3:22

3:30 

6:40 ... all sets unbroken ... bike and burpees got slower each interval. Really good training. 

Cooldown

1. Standing Forward Fold x 2 min 

2. Shinbox Hip ER Stretch x 1 min/side 

*Keep your spine as straight as possible

3. Front Split x 2 min/side 

*Utilize band or hold onto object for assistance. 

*Intention: lengthen posterior chain and improve front split position. Pull yourself deeper into each stretch with every exhale.

-D/N complete, no time