12/30/21

Today was an okay workout... felt a bit tired and unmotivated to hit the gym, but got everything in and felt decent once I started moving. 

 Warm-up

2-3 sets 

1. Shinbox Switch x 5/side 

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

2. Assisted Low Switch Cossack x 5/side

*Stay low and try to keep both feet planted on the ground to maximize the stretch through the adductors (groin). 

3. Patrick Step x 10-15/side 

*This movement should be painfree. Drive the knee forward as far as possible on the stance leg. 

4. 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.

*Intention: Open up the front of the hips and legs in preparation for single leg knee flexion.

-Complete 

A.

Assault Bike 12mins @ continuous steady pace

Every 90sec get off the bike and perform

Odd Sets - 10 Alternating Goblet Curtsy Drop Lunge (2-4" Step)

Even Sets - 12 V Ups

-Complete, 35# for the goblet squats 

B.

Back Squat; 21X1; 1.1.1 rest 10sec

rest 2-3mins x 5 sets 

1.1.1 = cluster set; 3 reps per set with 10sec rest between reps where the bar is put on the rack

275#, 295#, 315#, 325#, 335# 

C.

3-4 Sets

1. Back Rack Cossack Squat; 20X0; 2-4/leg; 

rest 30sec

2. Neutral Grip Strict Pull Up; 21X1; 2-4/reps

rest 30sec

3. Alternating Dumbbell Z Press; 30X1; 2-4/arm

rest 60-90sec and back to 1

-3 Sets ... went 45#, 65#, 85# on the cossack squats, 25# across on the pull-ups and 50#s across on the DBZP

D.

12mins Continuous GRIND

15sec Chin Over Bar Hang

15sec Tuck L Hang

5 Dual KB Clean from Floor 53/35lbs

40m Dual KB Rack Carry

12 Alternating Cobra Drop Lunges 

-Complete, don't remember the reps/rounds, but got a big pump from this 

Cooldown

1) Shinbox ER Stretch x 1 min/side 

*Keep arch in low back as you lean forward over the front leg. 

2) Shinbox IR Stretch x 1 min/side 

*Rotate as far as possible toward the trail leg while keeping a straight spine position. Option to keep hands behind you using yoga blocks OR grab onto the trail leg hip and ankle. 

3) Shinbox Switch x 5/side 

4) Shinbox Overhead Reach x 5/side with 5 sec hold.

-D/N Complete