11/8/21

 Today was a solid workout... lots of light reps and a massive leg/butt pump from the conditioning. Overall a fun/less difficult day, looking forward to training tomorrow.

Warmup

Bike or Row x 3 minutes

+

2-3 Rounds

1. Half Kneeling Weight Shift x 5/side

*Knee in line toes. Vertical torso facing straight forward.

2. Low Cossack Transition x 5/side

*Move slowly through the middle and hold end positions for 2-3 seconds. Use upper body assistance for improved positions.

3. Squat Hip Rotations x 10

*Keep your feet flat on the ground as the knees move in and out. Hold end positions for 1-2 seconds.

*Intention: Open up the groin region, and grease the hip grooves in the squat specific pattern in preparation for your squats.

-Complete 

A.

3-4 Sets

4 Split Stance KB Clean from Floor R

5 Single Arm KB Rack Split Squat R

6 Split Stance KB Russian Swing R

4 Split Stance KB Clean from Floor L

5 Single Arm KB Rack Split Squat L

6 Split Stance KB Russian Swing L

rest 60sec between sets 

Load light to moderate 

-3 Sets ... 35#, 35#, 53# 

B.

Cyclist Front Squat

22X1 4,4,2,2,2; rest 2mins, 

faster tempo this week but still make your pauses Solid!

-185# x 4, 205# x 4, 235# x 2, 255# x 2, 270# x 2 

C.

3-4 Sets

1. Suitcase Long Step Walking Lunge; 30X0; 12-14 steps

rest 15sec

2. Goblet Single Leg Wall Sit x 20sec/leg

rest 15sec

3. Barbell Hip Thrust x 12-15reps FAST

rest 2 mins before starting 1 Again.

-2x35# DB for the lunges ... 35# KB for the wall sits and 135# for the FAST hip thrusts 

D.

For Time @ 85%

Bike 25/20 Calories

-then-

15-12-9-6-3

Russian Kettlebell Swings 

Goblet Squats

-then-

Bike 25/20 Calories

-then-

3-6-9-12-15

Russian Kettlebell Swings 

Goblet Squats

-then-

Bike 25/20 Calories

*KB loading -  53/35

-11:48 ... biggest leg/butt pump I've had in a while 

Cooldown

1. Pancake Stretch x 1 min right leg, 1 min left leg, 1 min center

*Pull yourself deeper into the stretch with each exhale. 

2. Middle Split x 1 min 

*Hold onto stationary object in front of you for assistance. 

3. Middle Split Hinge x 10 

*Slow lower, hold in bottom position for 5 seconds.

*Hold onto stationary object in front of you for assistance. 

4. Bottom of Squat Hold x 2 min

*Hold onto stationary object in front of you for assistance. 

*Intention: lengthen adductors, hamstrings, and improve squat positions

-D/N complete