11/4/21

AM Workout (0700)

Workout Explanation: 4x800m w/ 2min rest b/t reps plus 4x200m w/ 2min rest b/t reps. 5min total rest b/t the 800s and the 200s.

4 Sets of: 

Run 800 Meter for 00:03:31

Rest for 00:02:00

Rest 5 minutes 

4 Sets of: 

Run 200 Meter for 00:00:38

Rest for 00:02:00

-Complete ... went a little fast on these ... 800s went 3:10, 3:20, 3:17, 3:17 ... 200s went 31,32,30,29 ... felt good on everything, the 800 pace felt sustainable indefinitely and I felt light on my feet and fast on the 200s ... had a slight achilles pain in my right foot that has been lingering a few weeks... but aerobically I feel great. 

PM Workout (0945) 

Had a solid second session today ... felt good throughout and enjoyed myself in the gym. 

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 

Mins 1-5 - 2 Low Hang Power Snatch + 1 Hang Power Snatch 

Mins 6-10 - 1 Low Hang Power Snatch + 2 Power Snatch

-135#, 135#, 155#, 155#, 165#, 165#, 175#, 175#, 185#, 185# ... fun movement here, hitting 185# for triples on the minute is feeling solid 

B.

3-4 Sets

1. Deficit Snatch Pulls x 3 reps; 31X1

rest 30sec

2. Banded Hamstring Curl Negatives x 5 reps; 31X1

rest 60-90sec and back to 1

-3 Sets ... went 215#, 225#, 235# on top of 1 45# bumper and 1 green band for the curls 

C.

Every 5mins x 4 Sets

14 Box Jump Overs 24/20"

10 Dumbbell Deadlifts 50/35lbs

6 Dumbbell Burpees

20/14 Cal Ski

When the clock reaches 20mins, begin this final timed piece:

For Time @ High Effort

Ski 250/200m

10 Alternating Single Arm Devils Press 50/35lbs

Ski 350/280m

8 Alternating Single Arm Devils Press 50/35lbs

Ski 500m/400m

6 Alternating Single Arm Devils Press 50/35lbs

-Result = 

2:30

2:31

2:26

2:28 

7:21 ... lots of fun conditioning here, felt fit 

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 

-D/N complete