12/01/21

Today was a solid workout. Fairly enjoyable and not too taxing. Felt good overall and I am looking forward to training tomorrow. 

Warm-up

2-3 sets 

1. Shinbox Switch x 6-8/side 

*Try to minimize movement through the low back. Move the first leg as far as possible before moving the trail leg. 

2. Dumbbell Jefferson Curl x 5reps 

*Move one vertebrae at a time before fully hinging at the hip, reverse out of the movement the same way you went into the movement. 

3. Elephant Step x 10-15/side 

*Straighten the knee and stretch through the hamstrings as much as possible. 

4. Leg Swings x 10/side 

*Get those legs ready for some explosive movements to come in training.

*Intention: Prep the hamstrings and posterior chain in preparation for hinging.

-Complete 

A) 

EMOM x 9-12mins 

1st - 8-10 Hamstring March Steps (Light DBs in hands) 

2nd - Bike Erg 20-30sec @ high Effort 

3rd - Burpee Broad Jump x 3-5 Reps for Distance

-9 Minutes (3 sets) ... 2x25# DB for the marches 

B) Absolute Strength - Hinging

Snatch Grip Deadlift; 3030; 5,5,4,4; rest 2mins

*Increase loading slightly from last week - Lifting Straps are encouraged to support a stronger grip.

-185# x 5, 195# x 5, 205# x 4, 215# x 4 

C) Speed Strength - Hinging

Snatch High Pull 4,4,3,3; rest 2mins

*Increase loading slightly from last week - Lifting Straps are encouraged to support a stronger grip.

-185# x 4, 195# x 4, 215# x 4, 225# x 3 

D) Functional Pump Conditioning - Increasing Effort Mixed Oly Lifting

5 Rounds 

6 Hang Power Clean Below Knee 

6 Bar Facing Burpee 

10 Box Jump Over 24/20" 

15/12 Cal Assault Bike 

rest 60-90sec between rounds

*Build your pace with every set. See the increase on the Burpee and Box Jump speed and Bike Pace - pace yourself accordingly on the first sets so you have enough room to step up your pacing.

-Complete ... used 185# for the cleans ... didn't time the rounds, just the rest ... got a lot of good intensity out of this and had fun. 

Cooldown: 

FBB Middle Split 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) Frog Stretch x 1-2 minutes. 

*Continually rock backwards into this position, continue to widen the knees if possible.

2) Middle Split x 2 minutes 

*Use stationary object to hold onto in front of you. If more comfortable you can lean forward from your hip onto the object in front of you. Similar to the demonstration, except he is holding onto the ground.

3) Middle Split Knee Bends x 10-15 

*This may require you to bring the feet in a little closer to a more reasonable middle split position. With the knee bends, try to take tension on and off in the hamstrings.

4) Bottom of Squat Hold x 2 minute 

*Hold onto stationary object for improved position.

-D/N complete