10/25/21

Today was a decent workout... lots of unilateral leg work ... I've had a ton of work/life stress that has made life generally difficult the last couple weeks. Hoping things will cool off at work and I can enjoy my fitness/time in the gym more. Got everything in and tried to get as much intensity as possible. 

Warm-up

Bike or Row x 3 minutes

+

2-3 Rounds

1. Half Kneeling Weight Shift x 5/side

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

2. Low Cossack Transition x 5/side

*Move slow through the middle and hold end positions for 2-3 seconds. Use upper body assistance for improved positions.

3. Squat Hip Rotations x 10

*Keep foot flat on the ground as the knees move in and out. Hold end positions for 1-2 seconds.

-Complete 

A.

3-4 Sets

3 Split Stance Single Arm KB RDL R

4 Split Stance KB Russian Swing R

5 Goblet Split Squat R

3 Split Stance Single Arm KB RDL L

4 Split Stance KB Russian Swing L

5 Goblet Split Squat L

rest 60sec between sets

-Complete ... 3 sets ... went 35#, 53#, 72# 

B.

Cyclist Front Squat

33X1; 3,3,2,2,2; rest 2mins, really attempt to explode up from the dead stop pause

-165# x 3, 185# x 3, 205# x 2, 225# x 2, 240# x 2 

C.

3-4 Sets

1. Barbell Front Rack Knee Over Toes Split Squat; 30X0; 4-6/leg

rest 20sec

2. DB Suitcase Split Stance Isometric x 20-30sec/side

rest 20sec

3. B Stance Banded Hip Thrust; 10/leg

rest 2 mins before starting 1 Again.

-Complete, 3 sets ... went 45#, 65#, 80# on the barbell movement, 2x35# DB for the iso holds and 1 black band for the hip thrusts 

D.

For Time @ 85%

Bike 25/20 Calorie Buy-In

-then-

15-12-9-6

KB Snatch R 

KB Single Arm Overhead Reverse Lunge R

KB Snatch L

KB Single Arm Overhead Reverse Lunge L

Russian Twist (R + L = 1 rep)

-then-

Bike 25/20 Calorie Cash Out

*Time Cap - 15min Cap

Rx Loads - 35/26lbs

-Complete ... 11:40 

Cooldown

1. Pancake Stretch x 1 min right leg, 1 min left leg, 1 min center

*Pull yourself deeper into the stretch with each exhale.

2. Middle Split x 1 min

*Hold onto stationary object in front of you for assistance.

3. Middle Split Hinge x 10

*Hold onto stationary object in front of you for assistance.

*Slow lowering, hold in bottom position for 5 seconds.

4. Squat Hold x 2 min

*Hold onto stationary object in front of you for assistance.

-Complete