11/12/21

This morning was a solid session... really fun bike erg workout at the end ... I'm currently doing a MCMAP belt class and we actually got a workout during today's training session ... it was a good warm-up for this workout. Looking forward to training tomorrow and tapering down for my CFT next week. 

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. 

*intention: Open up the thoracic spine and shoulders in preparation for overhead movement. Achieve deep single leg squat positions in preparation for double leg or single leg squatting

-Complete

A.

Speed Front Squat 

Every 15sec for 3mins perform 1 rep

rest 3mins x 2-3 sets

*Load barbell with 60-65% 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)

*the 15sec time frame does not allow for lots of rest, so be prepared to rack and then un-rack the barbell quickly

-2 Sets ... 205#, 215# ... this was intense cardio 

B.

1. 3-4 Sets

1 Clean Complex

Complex:

1 Clean Pull 

1 Low Hang Clean

2 Cleans

rest 30sec

2. Box Pistol; 31X1; 3-5reps/leg 

*If you have been progressing with us each week on the Pistol squat and would like to make this week more challenging, then choose a slightly lower box to complete your pistols on. This will demand more mobility/flexibility and strength. You can also add a small load with a DB/Plate/KB in hand held in front of your chest. Feel free to use the scale option below.

*Hand Supported Box Pistol - control the negative without support and then use it on the way up.

rest 90sec and back to 1

-Complete ...3 sets ... went 185#, 205#, 225# ... 3x3/leg on the pistols 

C.

Foundation Skills

5min AMRAP x 2 

1 Wall Walk with 5sec pause at the top of the rep

4 Strict Pull Ups

6 Dual KB Cleans 53/35lbs

rest 2mins, repeat for a total of 2 sets

-Complete ... don't remember the reps/rounds, but got a good pump out of this 

D.

5 sets:

6 Dual KB Sumo Deadlift

6 Dual KB Russian Swings

6 Dual KB Rack Squats

25/20 Cal Bike Erg 

rest walk 60-90sec between sets

*KB loading - 53/35

-Complete ... each set took about 1:45-2:00 ... kept the rest right at 1:00 and finished this in about 14 minutes ... fun workout, first time using our new bike erg, which was a lot of fun. 

Cooldown

1. Passive Hang x 2 min 

2. Prayer Stretch x 2 min 

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. 

*Intention: Lengthen lats, adductors, and improve squat positions. Sink deeper into the stretch position with every exhale.

-D/N complet e