11/18/21

AM Workout (0700)

2x2000m: (Alternating 400m fast, 400m slow, 300m fast, 300m slow, 200m fast, 200m slow, 100m fast, 100m slow). No rest b/t reps. 3 minute rest b/t 2000m intervals

A.

2 Sets of: 

Run 400 Meter for 00:01:47

Jog 400 Meter

Run 300 Meter for 00:01:20

Jog 300 Meter

Run 200 Meter for 00:00:53

Jog 200 Meter

Run 100 Meter for 00:00:27

Jog 100 Meter

Rest 3:00 

-Complete ... this ended up being more of an active recovery session... very much on the lower-intensity side of the workouts we have done during this program ... probably the easiest workout ... I was running about 5-10 seconds fast on each of these intervals and I still felt very comfortable/holding back a lot. Tried to stick to the paces and meet the intent of the workout and not just go super hard. Overall a great way to start the day, nice to feel light on my feet and move. 

PM Workout (1400) 

Had a solid workout this afternoon ... been a tough week of work, but I am counting down the days to Thanksgiving... happy to get this workout in and feel fit. 

Warm-up

Row x 3 minutes 

2-3 Rounds 

1. Shinbox Hip Extension + Switch x 5/side 

*Sit down slowly to the ground to feel the glute lengthen. 

2. Single Leg Hip Thrust March x 5/side

*Keep a neutral low back position (NO overarching)

3. Elephant Walk Step x 5 

*Straighten the knee as much as comfortably possible. 

*Intention: Lengthen the glutes and posterior chain in preparation for full range hinging pattern. Move through these like a giant superset.

-Complete 

A.

Every 60sec x 10 sets 

1 Hang Power Snatch + 1 Power Snatch 

*If you are feeling good then go for a big lift in the final minute or two of this EMOM

-135#, 155#, 165#, 175#, 185# x 5 sets, 190# 

B.

3-4 Sets

1. 2 Deficit Snatch Grip RDL (31X1) + 2 Deficit Snatch Pulls

rest 30sec

2. Banded Nordic Hamstring Curl or Partial Range of Motion Nordic Hamstring Curl; 3-5reps

rest 60-90sec and back to 1

-3 Sets ... 205# across on the RDL/Pulls ... 3x5 partial ROM hamstring curls 

C.

Every 5mins x 4 Sets

10 DB Burpee Box Step Overs 24/20" 50/35lbs

10 Dumbbell Power Cleans 50/35lbs

12-18 Cal Ski

12-18 Sprawls 

*choose a weight/rep scheme that will afford you approx 2 minutes rest within the 5 minute structure

When the clock reaches 22mins begin this final timed piece

For Time @ High Effort

10 Power Makers 50/35lbs

Bike Erg 2500/2000m 

-3:20

-3:26

-3:30

-3:40 

-8:29 ... rough ... got a lot of intensity out of this ... left me fairly smoked, but I felt fit throughout this. 

Cooldown

1. Standing Forward Fold x 2 min

2. Shinbox Hip ER Stretch x 1 min/side

*Keep your spine as straight as possible

3. Front Split x 2 min/side

*Utilize band or hold onto object for assistance.

-D/N complete