3/24/22

Today was a solid workout. Felt strong squatting, which was nice after tweaking my back a bit last Saturday. This was a ton of farmer's carrying or me... haven't been training it much and 400+ meters of it was a lot on my grip/traps. Fun workout overall, really enjoyed it. 

Warm-up

Cardio of Choice x 3-5 minutes 

+

2-3 Rounds

10 Knee Over Toes Calf Raise R

10 Knee Over Toes Calf Raise L

*Bring the knee as far forward over the toe as possible without letting the heel come up to find your start position. Then raise the heel. 

15 Standing Banded Psoas March R

15 Standing Banded Psoas March L

*Bring the knee forward as far as possible to activate the hip flexors. Minimize rounding in the low back.

-Complete

 

A.

10mins Continuous Movement

1 Turkish Get Up R

3 KB Windmill at Top of Get Up R

20m KB Overhead Carry R

1 Turkish Get Up L

3 KB Windmill at Top of Get Up L

20m KB Overhead Carry L

10/8 Cal Assault Bike

-Complete, 35# KB

 

B.

Back Squat 

3 x 6 @ 70% (330#) 

-Complete

 

C.

3 Sets

1. Hand Supported Suitcase Knee Over Toe Split Squat; 20X1; 6-8/leg

rest 45sec

2. Single Arm Dumbbell Bench Press; 20X1; 6-8/arm;

rest 45sec

2 Single Arm Dumbbell Row; 20X1; 6-8/arm

rest 60-90sec back to 1

-All reps for 8, went 25# on the SS, 75# on the other movements 

 

D.

For Time, with a partner, both partners complete each farmer's walk, work one at a time on other movements: 

100m Farmers Carry (70/50s) 

20 Alternating Goblet Step Ups 20/16" 

80m Farmers Carry 

20 Burpee Box Jump Over 20/16"

60m Farmers Carry 

20 Alternating Goblet Step Ups 20/16"

80m Farmers Carry 

20 Burpee Box Jump Over 20/16"

100m Farmers Carry 

-This took about 15 minutes 

 

FBB Front Split Cooldown

On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply. 

1) Supine Hamstring Stretch x 1 min/side 

*Keep a slight arch in your low back during this stretch. 

2) Half Kneeling Anterior Line Stretch x 1 min/side

*Aim to stretch through the quad, hip flexors, and lats on the involved side. 

3) Front Split Progression: Start in the couch stretch position. Perform 10-15 rocks in and out of the front leg (as demonstrated). Walk out the front leg and then perform another 10-15 rocks. Use an object to hold onto (paralletes or yoga blocks). Then try to straighten the front leg (while holding onto the stationary objects), and stretch the the hamstrings without allowing your torso to rotate. Spend a total of 2 minutes per side on this drill. 

4) Front Splits x 2 min/side

*Utilize regression as necessary to find a comfortable position for you.

-Complete