12/09/21

AM Workout (0630)

Got in a solid session this morning, overall enjoyed this, wasn't too taxing, squatting under a moderate load was fun. 

Warm-up

2-3 sets 

1. Worlds Greatest Stretch x 5/side 

*Aim to keep the back leg straight sinking into the front hip as you lower the elbow to the floor. Rotate primarily through the upper/mid back as you reach toward the ceiling. 

2. Goblet Heel Sit or Reverse Nordic x 10reps

*This movement should be painfree. Drive the tops of your feet and your shins into the floor as you lower and to initiate the return. 

3. Knee Over Toe Split Squat x 6-8/side  

*Use hand support if necessary. Aim to get your knee as far forward over the toe as comfortable while simultaneously stretching through the front of the trail leg. 

4. Squat Jump x 5reps

*Control into the squat position and explode out of the squat position.

*Intention: Open up the front of the hips and legs in preparation for squatting.

-Complete 

A.

Bike 12mins @ continuous steady pace

At minutes 3,6,9, and 12 get off the rower and perform

6 Alternating Tall Box Step Ups (30/24")

6 Strict Toes to Bar or Hanging Knee Tucks

-Complete

B.

Back Squat

32X1; 4,4,4,3,3; rest 2-3mins (strict tempo - build slightly from last week's loads)

-215# x 4, 255# x 4, 275# x 4, 295# x 3, 305# x 3 ... used a belt for the last set 

C.

3-4 Sets

1. Front Rack Knee over Toe Split Squat; 30X1; 3-5/leg; 

rest 30sec

2. Chainsaw Row; 21X1; 3-5/arm; 

rest 30sec

3. Tall Kneeling Single Arm DB Press; 30X1; 3-5/arm; 

rest 60-90sec and back to 1

-3 sets ... went 45#, 65#, 75# on the FR split squats ... 50# across for the other movements 

D.

For Time 

Bike Erg 1000/800m

+

20-16-12

Russian Twists (R + L = 1) 53/35lbs KB

Box Jump Step Down 24/20"

+ 

Bike Erg 1000/800m

+

20-16-12

Side Plank Hip Taps R

Side Plank Hip Taps L

Body Rows

+

Bike Erg 1000/800m

-This took about 15 minutes ... nice sweat

Cooldown

1) Couch Stretch x 1 min/side 

*Keep your butt against the heel for a more quad dominant stretch OR shift your hips forward for more of a hip flexor dominant stretch, 

2) Cobra Stretch x 10 with 5-10 sec hold. 

3) Reclining Hero Pose x 2 min 

*Use an object to place under the upper back to regress this position. 

4) Bottom of Squat Hold x 2 min

*Hold onto stationary object for assistance OR lean against a wall to sit in the bottom of the squat comfortably.

-D/N Complete

PM Workout (1630)

Every 3mins

15 Calories Bike Erg

12 Calories Ski

9 Calories Assault Bike 

x 10 Sets

-Complete ... not too taxing ... was hitting right around 2:30 each round ... nice cardio, probably not as taxing as the track workouts we have been hitting, but this was still good.