10/28/21

Today was a good workout, had a good time and enjoyed myself in the gym. Wasn't too taxing and the conditioning piece was fun. 

Warm-up

FBB Hinge Prep 1.0

Row or Run x 3 minutes

+

2-3 Rounds

1. Shinbox Thoracic Rotation x 5/side

*Reach as far as possible holding the end position for 2-3 seconds

2. Single Leg Glute Bridge Isometric x 30 sec/side

*Keep a neutral low back position (NO overarching)

3. Toes Elevated Dumbbell Jefferson Curl x 5

*Move one vertebrae at a time and then lengthen the posterior chain as much as possible.

-Complete 

A.

Every 75sec x 6-8 Sets

1 Segment Snatch Grip Deadlift

1 Hang Power Snatch below the knee

1 Overhead Squat

1 Hang Snatch

-8 sets ... 105#, 115#, 125#, 135#, 145#, 155#, 165#, 175# 

B.

3-4 Sets

1. Snatch Grip Rack Pulls x 5,5,5,5 reps; 11X1

rest 30sec

2. Hamstring March x 12 steps @ 30X1

rest 60-90sec and back to 1

*load the hamstring march with light-moderate weight DBs

*rack pull movement notes - place the barbell on j-hooks or guards at around knee height (either slightly below or above the knees). pull to full extension, like a snatch deadlift, but do not complete a high pull/extra pull at the top. the movement should be slow and controlled from start to finish. the loading on this should be moderate-heavy to heavy depending on your familiarity with the movement.

-205#, 225#, 235# for the rack pulls ... 2x35# DB for the marches 

C.

For Time, with a partner, 1 partner working at a time: 

Bike 3200m 

-then-

42-30-18

DB Thruster 50/35lbs

Toes to Bar/K2E 

-13:30 ... split up the reps 1:1, was a good sweat, DB thrusters generally rocked me.

Cooldown

1. Pike Stretch x 2 min

*Pull yourself deeper into the stretch with each exhale.

2. Elevated Pigeon x 1 min/side

*Keep your spine as straight as possible

3. Front Split x 2 min/side

*Utilize band or place objects underneath hands for assistance.

-D/N complete, no time