10/29/21

Today was a great workout, probably the best I've felt in a while. T-spine had zero pain on the front-rack movements ... really had a good time doing this. Looking forward to working out tomorrow. 

Warm-up

Ski or Bike x 3 minutes

+

2-3 Rounds

1. Knee Over Toe Split Squat x 5/side

*Elevate the foot or use assistance to achieve the best position possible. Knee in line with toes, heel flat, upright torso.

2. Dumbbell Pullover x 5 reps

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

3. Squat Thoracic Rotations x 3/side

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

-Complete 

A.

Front Squat 10X1; 2 reps Every 45sec x 12 sets

*load with 61% of 1RM (if you don't know your 1RM specifically then the goal should be to load with something that doesn't slow you down and allows for FAST concentric/upward contractions)

**this will feel light and the point is to really develop great speed from the bottom of the squat

-215# across (10# over last week) ... best front squatting has felt in a while, felt fast and strong 

B.

4 Sets

1 Clean Complex

Complex: 

2 Clean Pulls

3 Hang Cleans

rest 30sec

 Goblet Box Pistol Negatives; 31A1 x 3-5reps/leg

*A in a tempo stands for Assist. Push yourself back up with BOTH legs as the video demonstrates

rest 90sec 

-Went 185#, 205#, 215#, 225# ... 26# KB for 4x3/leg 

C.

Foundation Skills

5min AMRAP x 2 

2 Burpee Strict C2B Pull-Ups

4 KB Snatch R 53/35# 

4 KB Snatch L

1 Wall-Walk

rest 2mins x 2

-Complete ... don't remember the rounds, but just flowed through at a consistent face pace, felt really fit 

D.

5 sets:

10/8 Calorie Ski

-then-

5 KB Complexes 53/35lbs

(Complex:

1 Gorilla Row R

1 Gorilla Row L

1 Squat Clean Thruster)

-then-

10/8 Calorie Bike

rest walk 60-90sec between sets

-Complete ... each of these took about 2:00-2:10 ... fun conditioning, moved through each set with high intensity 

Cooldown

1. Passive Hang x 2 min

*Sink deeper into the stretch position with every exhale.

2. Prayer Stretch x 2 min

*Sink deeper into the stretch position with every exhale.

3. Frog Stretch x 2 min

*Gently move in and out of this position while trying to continue to slide your knees out.

4. Bottom of Squat Hold x 2 min

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

-D/N complete, no time