10/22/21

Today was a solid workout, I was a bit tired when I woke up, but once I got moving through this I felt good. Happy to do some cleaning without pain in my T-spine and I felt good on the conditioning. 

Warm-up

FBB Squat + Pull Prep 2.0

Bike x 3 minutes

2-3 Rounds

1. Half Kneeling Weight Shift x 8/side

*Knee in line toes. Vertical torso facing straight forward.

2. Shoulder Extension Bridge x 5 reps

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

3. Squat Hip Rotations x 10

*Elevate the heels to achieve a more comfortable position if necessary. Sit deep during the entire movement.

*Intention: Open up shoulder extension in preparation for deep pulling positions and prepare specific squat positions. Move through these like a giant superset.

-Complete 

A.

Speed Front Squat

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

*load with 58% of 1RM (if you don't know specifically your 1RM, just increase slightly from last week)

*Your SPEED up from the bottom is most critical so don't overload this

-Didn't do a true 58%, but used 205# (10# over last week) 

B.

3 Sets:

1 Clean Complex

Complex as follows:

1 Hang Power Clean

1 Power Clean

1 Hang Clean below the knee

rest 30sec

 Heel Elevated Box Pistol Negative; 41A1 x 3-5reps/leg (more control this week!)

rest 90sec and back to 1

-Complete ... cleans went 175#, 205#, 225# 

C.

3mins AMRAP x 3 

2 Strict C2B Pull-Ups

4 V Ups

6 Alternating KB Snatch From Floor 53/35lbs

rest 1min x 3

-3 rds + 6 reps each set 

D.

Part 1

2 Sets

8 Thrusters 95/65lbs

8 Bar Facing Burpees

Ski 200m @ 80%

Ski 200m @ 90%

rest walk 2mins

Part 2

2 Sets

12 Jumping Goblet Squats (53/35#)

12 Box Jump Over 24/20"

Bike 500m @ 80%

Bike 500m @ 90%

rest walk 2mins

-Complete, these were all between 2:00 - 2:45 ... fun conditioning, felt good. 

Cooldown

1. Supinated Passive Hang x 2 min

2. Childs Pose Lat Stretch x 1 min/side

3. Half Kneeling Anterior Line Stretch x 2 min/side

4. Squat Hold x 2 min

*Use assistance as necessary to achieve the best position possible. 

*Intention: lengthen lats and anterior hip, improve squat positions. Sink deeper into each stretch position with every exhale.

-D/N Complete, no time