11/26/21

Today was a decent workout... I ate so much food last night I had extreme gas today, making exercise a bit tough, but got through it. 

Warm-up

Cardio of choice x 3-5 minutes 

+ 

2-3 sets 

1. Worlds Greatest Stretch x 5/side 

*Aim to keep the back leg straight sinking into the front hip as you lower the elbow to the floor. Rotate primarily through the upper/mid back as you reach toward the ceiling. 

2. Goblet Heel Sit or Reverse Nordic x 10reps

*This movement should be pain free. Drive the tops of your feet and your shins into the floor as you lower and to initiate the return. 

3. Knee Over Toe Split Squat x 6-8/side  

*Use hand support if necessary. Aim to get your knee as far forward over the toe as comfortable while simultaneously stretching through the front of the trail leg. 

4. Jump Squat x 5reps 

*Control into the squat position and explode out of the squat position.

*Intention: Open up the front of the hips and legs in preparation for squatting.

-Complete 

A.

Run 12mins @ continuous steady pace

At minutes 3,6,9, and 12 get off the rower and perform

10 Bodyweight Cyclist Hack Squats

10 Strict Knees to Elbows or Hanging Knee Tucks

-Complete. .. this was a great warm-up 

B.
Back Squat

32X1; 6,6,5,5,4; rest 2-3mins (focus on great positions this week - maintain strict tempo)

-185# x 6, 205# x 6, 235# x 5, 245# x 5, 265# x 4 ... probably more here, but these were tough tempos, fun to back squat, the last 6 week cycle was entirely front squats 

C.

3-4 Sets

1. DB Suitcase Knee over Toe Split Squat; 30X1; 4-6/leg; 

rest 30sec

2. Tripod Dumbbell Elbowing Row; 30X1; 4-6/arm

rest 30sec

3. Heel Sit Landmine Press; 30X1; 6/arm

rest 60-90sec and back to 1

-Complete ... 3 sets ... 2x35# for the DB suitcase lunges ... 50# for the rows and 70, 75, 80# on the presses 

D.

For Time 

Row 500/400m

+

21-15-9

Sit Ups

Bodyweight Walking Lunges

+ 

Row 500/400m

+

9-15-21

Plate Russian Twist (both sides = 1 rep) 10-35lbs

Floor Lying Plate Pull Over 10-35lbs

+

Row 500/400m

-15:40 ... 35# ... fun/easier conditioning, moved through this at a consistent 80% aerobic effort 

Cooldown

1) Couch Stretch x 1 min/side 

*Keep your butt against the heel for a more quad dominant stretch OR shift your hips forward for more of a hip flexor dominant stretch, 

2) Cobra Stretch x 10 with 5-10 sec hold. 

3) Reclining Hero Pose x 2 min 

*Use an object to place under the upper back to regress this position. 

4) Bottom of Squat Hold x 2 min

*Hold onto stationary object for assistance OR lean against a wall to sit in the bottom of the squat comfortably.

-D/N complete