Fun workout today.... on the shorter side, but overall enjoyed my time in the gym today.
Cardio of choice x 3-5 minutes
+
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. Toes Elevated Dumbbell Jefferson Curl x 5
*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 12mins
1st - 6-8 Split Stance DB Muscle Snatch/arm
2nd - BIke Erg 10/8 Calories @ High Effort
3rd - Burpee to Vertical Leap x 5 Reps for Max Height
-Complete, 35# DB for 4x6/arm on the snatches
B.
Snatch Deadlift 31X1 x 3reps + Snatch Pull (no tempo) x 2reps
rest 2mins x 4 Sets
-155#, 175#, 195#, 215#
C.
2 Hang Power Snatch + 2 Power Snatch
rest 2mins x 4 Sets
-155#, 165#, 175#, 175#
D.
5 Rounds with Increasing Pace
15 Russian Kettlebell Swings (70/53)
10 Sprawl
10 Knees to Elbows
Ski 20/16 Calories
-15:01 ... fun cardio, everything unbroken at a consistent pace
Cooldown
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
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