10/4/21

Was a bit tired waking up today... still traveling and all the weird food/alcohol/lack of sleep that generally accompanies a wedding weekend has caught up with me. I didn't feel particularly great in the gym, but got all the work in. Feeling being out of my routine and I am looking forward to jumping back into it leading up until the Holidays. 

Warm-up 

Hinge, Knee Bend, and Hip Flexors

2 Sets

10 Hand Supported Single Leg RDL/leg

10 Patrick Steps Level 3

10 Single Leg Pike Leg Lift/side (hold 1-2sec on each rep at the top)

-Complete 

A.

2-3 Sets for Prep

1. Poliquin Step x 10-12reps/leg

rest 60sec

2. Nordics x 10-12reps

rest 60sec and back to 1

-Complete, 2 sets 

B.

Back Squat

With a Strict 30X0 Tempo - Build to a 5RM

*Ideally this should happen in no more than 5-7 total sets. Read the note below to see an example of how this may look

Warm Up - Sets 1-2

Building - Sets 3-4

Max Effort Attempts - Sets 5-7

*Warm Up sets are light and maybe higher rep to get the blood flow

*Building sets might be few reps just to conserve energy

*Max Effort Attempts are the ones you perform for 5 reps.

-135#, 225#, 275#, 295#, 315# ... felt strong on these ... did these with no lifters/sleeves/belt 

C.

1. Weighted Strict Pull Up - Build to a 1RM

2. Rear Foot Elevated Split Squat (RFESS) Build to an 8RM on each leg; rest as needed

*Standard is as follows - forward foot is 3 foot lengths from the side of the bench/box and you must get the back knee to the floor and stand up to a straight front leg on each rep. You cannot lose your balance. Must be an unbroken set.

Approach

- Perform sets of both exercises back and forth until you reach a maximum on each.

Sets 1-2 - warm up sets to just get comfortable with the movement

Sets 3 and possibly 4- light to moderate weighted sets to start building up 

Sets 5 and possible 6 - These are your max effort attempts. You will likely only get 1-2 good attempts here so don't waste them on lighter weights. 

-Worked up to 105# for the pull-up and 2x70# KB for the RFESS 

D.

For time: 

80 Double Unders

1k/800m Bike

20 KB Overhead Walking Lunge 53/35lbs

60 Double Unders

800m/640m Bike

16 KB Overhead Walking Lunge 53/35lbs

40 Double Unders

600m/480m Bike

12 KB Overhead Walking Lunge 53/35lbs

20 Double Unders

-Complete, but didn't get a time ... broke up each of the lunges into 2 sets, everything else done at a consistent aerobic pace. Fun/shorter workout. 

Cooldown

1min Per Position x 2 Rounds

1st. Couch Stretch R

2nd. Couch Stretch L

3rd. Elevated Pigeon R

4th. Elevated Pigeon L

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2min Heel Sit

-D/N complete