Today was an okay workout ... felt pretty tired this morning and not really interested in working out, but got everything in.
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 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.
Hot Start
EMOM x 12mins
1st - Alternating KB Clean to Rotational Press x 8-10reps
2nd - Bike 10sec Easy + 10sec Moderate + 10sec Hard
3rd - 3 Burpee Broad Jumps (go for max distance)
-Complete
B.
Snatch Deadlift 31X1 x 1rep + Snatch Pull (no tempo) x 2reps;
rest 2mins x 4 sets
-185#, 205#, 225#, 235#
C.
1 Low Hang Power Snatch + 1 Power Snatch; rest 2mins x 4 Sets
-155#, 175#, 185#, 195#
D.
4 Rounds, with a partner, one partner working at a time:
30 American Kettlebell Swings 53/35lbs
20 Burpees
30 Cal Ski
30 Anchored PVC Sit-Ups
30 Cal Bike
-25:17
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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