12/23/21

AM Workout (0630)

Had a solid workout this morning, squatting was fun and the conditioning was nice, nice too taxing. 

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. Jump Squat 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 bike and perform

3 Box Pistols/leg or Tall Box Step Ups/leg

15sec Hanging Tucks

-Complete

B.

Back Squat; 31X1; 2.2 rest 15sec; 

rest 2-3mins x 5 Sets

*2.2 = cluster sets - perform 2 reps, re-rack the bar for the specified number of seconds, then complete 2 more reps to finish out the set (4 reps per set) - Build weight with each cluster

-275#, 295#, 315#, 325#, 325# 

C.

3-4 Sets

1. Back Rack Knee over Toe Split Squat; 30X1; 2-4/leg; 

rest 30sec

2. Three-Point Dumbbell Row; 21X1; 2-4/arm

rest 30sec

3. Single Arm DB Z Press; 30X1; 2-4/arm

rest 60-90sec and back to 1

-3 Sets ... went 45#, 75#, 95# on the split squats, 75# for the rows, 50# for the presses ... 3x4 on all movements 

D.

For Time 

Ski 500m

+

15-12-9-6-3

Weighted Hollow Rock (hold 25/15# lb in hands)

Jumping Goblet Squats (53/35#)

+ 

Ski 500m 

+

15-12-9-6-3

Russian Twist 20/14lbs (R+L = 1)

Sprawl

+ 

Ski 500m

-15:06 

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 10reps 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 (TBD)

25 Minute Easy Run 

-Complete ... unknown distance, but got this in to feel out my achilles. Have been strengthening it and resting from running for a couple weeks... zero pain today, which was the goal. Hopefully will be getting back into running and doing well on my PFT this spring.