11/11/21

AM Workout (0700)

Track workout explanation: 

10x (fast 300m, slow 200m). No rest b/t reps or sets 

A. 

10 Sets of:
300m @ 1:18 

200m jog 

-This was really fun ... ran all of the 300s fast ... most were right around 1:05 ... my RPE was not very high on this, I felt solid throughout this workout. 

PM Workout (1200)

A bit of unfortunate life stress going on that made getting this workout started a pain... but once I got into it I felt good and fit on everything. Fun session, looking forward to resting and some time away from work over Thanksgiving. 

Warm-up

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. 

*Intention: Lengthen the glutes and posterior chain in preparation for full range hinging pattern.

-Complete 

A.

Every 90sec x 6 Sets

1 Slow Pull Snatch Pull

1 Low Hang Power Snatch

1 Snatch

1 OHS

*Reset on every rep

-135#, 155#, 165#, 175#, 185#, 185# ... fun/felt fast 

B.

3-4 Sets

1. Deadlift from Blocks 6"; 21X1; 4,4,4,4 reps

rest 30sec

2. Single Leg KB RDL; 30X0; 6-8/leg

rest 60-90sec and back to 1

-3 Sets ... 315#, 365#, 415# ... 53# for 3x6/leg on the RDL

C.

For Time @ High Effort

Ski 800/640m

-then-

30-20-10

Air Squats

Burpees 

*Time Cap 7mins

Rest until the 10min Mark

Every 4mins x 5 Sets

15/12 Cal Ski

15 Anchored PVC Sit Ups

10 Box Jump Step Down 24/20”

15 American Kettlebell Swing 53/35lbs*

-Result = 

Cap + 25 reps 

Each interval between 2:30-2:45 ... longer conditioning, but this was fun.. felt very good aerobically. 

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. 

*Intention: Lengthen glutes and posterior chain. Improve front split position.

-Complete