11/30/21

AM Workout (0715)

Had a solid workout this morning ... felt surprisingly good and "back to normal" after all the travel / crazy life stress. 

Explanation: 600m w/ 3min rest, 200m w/ 2min rest, 500m w / 3min rest, 200m w/ 2min rest, 200m (fast pace), 15sec rest, and 200m (sprint).

Run 600 Meter for 00:01:58

Rest for 00:03:00

Run 200 Meter for 00:00:35

Rest for 00:02:00

Run 500 Meter for 00:01:38

Rest for 00:03:00

Run 200 Meter for 00:00:35

Rest for 00:02:00

Run 200 Meter for 00:00:39

Rest for 00:00:15

Sprint 200 Meter 

-Complete ... ran 2:01 on the 600 and 1:40 on the 500... was a few seconds slow on each of those ... hit all the 200s on pace and then hit a :32 for the final 'sprint' 200m. Great workout ... lower volume, but high intensity. Great to feel fit running. 

PM Workout (1500)

Cardio of Choice x 3-5 minutes 

+ 

2-3 sets 

1. Scapular Push Ups x 6-8reps 

*Keep elbows straight. Initiate the movement by retracing the shoulder blades. 

2. Bar Dip Stretch x 30 sec 

*Sink the body as low as possible. You can GENTLY press in and out or shift side to side to make this stretch dynamic. 

3. Beast to Alternating Leg Through x 8/side 

*Stay smooth on your transitions from side to side 

4. Single Arm Turkish Sit Up x 5/side 

*Reach up toward the ceiling and allow the shoulder to rotate naturally.

*Intention: Prep the scapula and thoracic spine in preparation for upper body pressing and pulling.

-Complete

A) Landmine PreFatigue

3 Sets for Quality 

10 Tall Kneeling Landmine Goblet Press Out R 

10 Tall Kneeling Single Arm Landmine Press R 

10 Single Arm Landmine Row R 

rest 30sec 

10 Tall Kneeling Landmine Goblet Press Out L 

10 Tall Kneeling Single Arm Landmine Press L 

10 Single Arm Landmine Row L 

rest 30sec and back to the right

*Keep the load light and focus on quick precise reps to get blood flow to the shoulders

-Complete, 60# across 

B) Absolute Strength - Bench Press

Close Grip Bench Press; 31X1; 5,5,4,3; rest 2mins

-165# x 5, 185# x 5, 195# x 4, 200# x 3 

C) Strength Effort Conditioning - Full Body

For Time @ Strength Effort 

12-10-8-6-4-2 

Dumbbell Chainsaw Row per arm 

Dumbbell Incline Bench Press 

Dumbbell Suitcase Lateral Box Step Over 16-24"

*DB Loading is meant to be challenging but please choose a load you can complete for all 12 reps unbroken on the first round.

*place a bumper plate or two under the bench for a makeshift incline

-8:29 ... 50# DBs + 20" step-overs

D) Muscle Endurance Intervals - Push and Pull

3-4 Sets 

8 Strict HSPU or Pike Strict HSPU 

rest 15sec 

10 Kipping Toes to Bar 

rest 15sec 

12 Body Rows 

rest 15sec 

Ski 200/160m (consistent pace throughout) 

rest walk 1:30-2mins

*This is a SKILL bias conditioning format that gives you ample time between each movement to recover and execute outstanding techniques to improve your overall efficiency and capacity. If rests feel long that is OK!

-4 Sets ... didn't time this, just timed the rest and got quality reps ... big pump 

Cooldown: 

On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the 30-60 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.

1. Passive Hang x 1 minute 

*Support the feet to take load off of the shoulders. You may also use lifting straps to make it easier on your grip and you can fully relax into the stretch.

2. Supianted Passive Hang x 1 minute 

*Support the feet to take load off of the shoulders. You may also use lifting straps to make it easier on your grip and you can fully relax into the stretch.

3. Seated Shoulder Extension with Barbell OR Shoulder Extension on Floor x 2 minutes 

*Find a comfortable positions for the shoulders. Keep your shoulders down and back during the stretch.

4. Prayer Stretch x 2 min or 1 min/side 

*Perform on the bench as demonstrated, or put one elbow against the wall and lean into it.

-D/N complete