11/1/21

Today was a really good workout... life stress has been at 10/10 today to start off my week... not ideal ... but regardless, enjoyed the workout and had a really good time getting this in. Thankful for my time in the gym today. 

Warm-up

2-3 Rounds

1. Reverse Nordics x 10

*Use band assistance or substitute for a heel sit if any discomfort in the knee.

2. Shinbox Hip Extension + Switch x 5/side

*Move very slow from one side to the other. Try to move one leg as far as possible before following with the trail leg.

3. Duck Walk x 10m

*Move slow from one leg to the other. Substitute for a 1 minute squat hold with assistance if you are unable to achieve the bottom squat position comfortably.

 

*Intention: Prep the knees and grease the groove of the hips in preparation for squatting. Move through these like a giant super set.

-Complete 

A.

3-4 Sets/arm

5 Split Stance Single Arm Clean From Floor

5 Single Arm KB Suitcase Split Squat

5 Split Stance Single Arm Russian Swing

rest 30sec between arms

-3 Sets ... 35#, 53#, 53# 

B.

Cyclist Front Squat

33X1; 2,2,2,2,2; Every 2:00-2:30

Build your loads slightly upon last week.

-205#, 225#, 240#, 250#, 255# ... went up to 240# last week, felt good here, lots of intensity out of this 

C.

10-8-6-4-2

Right Leg Hand Supported DB Rear Foot Elevated Split Squat

Single Leg Toes to Bar R

Left Leg Hand Supported DB Rear Foot Elevated Split Squat

Single Leg Toes to Bar L

*choose challenging loads for yourself on the RFESS. Keep in mind they should be loads that you can complete unbroken on all sets

-Complete ... used 50# DB ... took about 9 minutes 

D.

3-4 Sets

1. 16 Russian KBS Heavy (used 72#) 

rest 20sec

2. 12 Ring Body Saw

rest 20sec

3. 16 Alternating Elevated Front Foot Jumping Lunge  8/leg 

rest 20sec

4. Ski 300/240m @ 85-90%

rest 2mins and back to 1

-Complete ... didn't get the total time, used 2x55# red bumper for the elevated front foot lunges ... fun workout, I appreciated the lower intensity day today 

Cooldown

1. Butterfly Stretch x 2 min

*Push down on the knees with your hands or load weight on each knee.

2. Middle Split x 2 min

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

3. Middle Split Fold with Knee Bends x 10-15

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

4. Bottom of Squat Hold x 2 min

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

-Complete