11/5/21

Today was a great workout ... didn't workout until the evening, but felt solid in the gym and enjoyed myself... great way to end my week. 

Warm-up

Burpee x 30

+

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 

Front Squat; 10X1; 2 reps Every 45sec x 12 Sets

*load with 64% of 1RM (if you don't know specifically your 1RM then just increase slightly from last week and keep the focus on moving the barbel fast on the way up!)

**Your SPEED up from the bottom is most critical so don't overload this

-Complete, went with 225# (10# over last week) 

B.

1. 3-4 Sets

1 Clean Complex

Complex:

3 Hang Clean Pulls 

1 Hang Clean

1 Clean

rest 30sec

2. Box Pistol; 41X1 x 3-5reps/leg 

*this week we begin the process of adding in the concentric (pushing up from the bottom). Your goal is to still control the lowering all the way down. If you are having a hard time pushing out of the bottom, then use the following scale option: Hand Supported Box Pistol - control the negative without support and then use the support on the way up.

rest 90sec and go back to the clean

-Complete, 3 sets ... went 185#, 205#, 225# ... 3x5/leg on the pistols 

C.

Foundation Skills

3mins AMRAP x 3 

1 Burpee Strict C2B Pull Up

1 Strict C2B Pull Up

3 Toes-to-Bar/K2E 

6 KBS (72/53#) 

rest 1min x 3

-Complete ... don't remember the reps, but got a lot of quality intensity and a pump out of this, fun stuff. 

D.

Part 1

2 Sets

16 Dumbbell Thruster (2x50/35#) 

8 Burpee to Tuck Jump 

16/12 Cal Ski

rest walk 2mins

Part 2

2 Sets

16 Dumbbell Goblet Squats (75/50#) 

42 Jumping Jacks

16/12 Cal Bike

rest walk 2mins

-Complete ... each of these took 2:15-2:25 ... fun stuff, got a lot of good movement out of these unbroken sets. 

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