Today was a solid workout... was rough getting started... worked out at 5:30 pm on a Friday after an extremely long week ... I have been putting in a ton of work at the Naval Academy this semester ... really looking forward to some down time with Thanksgiving next week.
Warm-up
Bike x 3 minutes
2-3 Rounds
1. Half Kneeling Weight Shift x 8/side
* Knee in line toes. Vertical torso facing straight forward.
2. Shoulder Extension Bridge x 5 reps
*Keep spine straight. 2-3 second lower, 5 sec hold in end position.
3. Squat Hip Rotations x 10
*Elevate the heels to achieve a more comfortable position if necessary. Sit deep during the entire movement.
*Intention: Open up shoulder extension in preparation for deep pulling positions and prepare specific squat positions.
-Complete
A.
Speed Front Squat
Every 15sec for 3mins perform 1 rep
rest 3mins x 2-3 sets
*Load barbell with 64% of 1RM - this is up about 10-15lbs from last week
*Your SPEED up from the bottom is most critical so don't overload this
-2 sets ... 215#, 225# ... 10# over last week's sets ... felt surprisingly good
B.
1. 3-4 Sets
1 Clean Complex
Complex:
1 Hang Clean
1 Clean
rest 30sec
2. Pistol or Plate Pistol; 31X1; 3-5reps/leg
*we have progressed to the floor this week but feel free to revert back to box pistols
rest 90sec and restart
-3 Sets ... went 225#, 235#, 245# ... went 3x3/leg on the pistols
C.
Complex Skills
10min AMRAP
2 Strict L-Sit Muscle Ups
4 Strict HSPU
8 Alternating DB Hang Power Snatch 50/35lbs
12 Sprawls
-5 rds + 2 reps
D.
For Time
40 Jumping KB Goblet Squats (53/35#)
15 Burpees
Assault Bike 60/48 Calories
rest walk 2mins
For Time
30 Burpees
40 American KBS (72/53#)
Assault Bike 60/48 Calories
-7:20
-9:36 ... difficult aerobic work here... lots of time on the assault bike
Cooldown
1. Supinated Passive Hang x 2 min
2. Childs Pose Lat Stretch x 1 min/side
3. Half Kneeling Anterior Line Stretch x 2 min/side
4. Bottom of Squat Hold x 2 min
-D/N complete
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