4/12/22

AM Workout (0800)

This morning was a great track session ... probably the most high volume interval session I've done this training cycle ... felt decent throughout, the 500s were by far the toughest part. Everything was fast other than the 500s... went down to a 29 on the last 200, felt good. Two weeks out from the PFT. 

· Run 600 Meter for 00:02:28
· Rest for 00:01:30
· Run 600 Meter for 00:02:28
· Rest for 00:01:30
· Run 600 Meter for 00:02:28

Rest for 00:03:00

· Run 200 Meter for 00:00:42
· Rest for 00:01:30
· Run 200 Meter for 00:00:42
· Rest for 00:01:30
· Run 200 Meter for 00:00:42

Rest for 00:03:00

· Run 500 Meter for 00:01:59
· Rest for 00:01:30
· Run 500 Meter for 00:01:59
· Rest for 00:01:30
· Run 500 Meter for 00:01:59

Rest for 00:03:00

· Run 200 Meter for 00:00:38
· Rest for 00:01:30
· Run 200 Meter for 00:00:38
· Rest for 00:01:30
· Run 200 Meter for 00:00:38

PM Workout (1530)

This was a tough workout... the heavy deadlifts felt better than last week, but the conditioning was the toughest I've done in a while ... particularly the last six sets of the barbell cycling... this really rocked me. Overall got a great workout... looking forward to resting tomorrow and some more intensity come Thursday. 

Warm-up

2-3 Sets

10 Toes Elevated Dumbbell Jefferson Curls

*Move one vertebra at a time before hinging from the hip and stretching through the posterior chain. 

10 Sumo Stance Dumbbell RDL

*Hinge as far as possible to stretch through the hips and hamstrings without allowing the low back to round. 

10 Standing Calf Raise

*Elevate the toes if possible. Control lower. One sec pause at the top and bottom. 

-Complete

 

A.

4 Sets  - TOUGH EFFORT

8 Burpees 

8 Dumbbell Deadlifts

12sec ASSAULT BIKE SPRINT @ 97%

rest walk 60-90sec between sets

-Complete ... this was a nice warm-up 

 

B.

Deadlift

4 sets of 5, add 0-20 lbs over last week 

-4 sets of 5 across at 450# (10# over last week) 

 

C.

6 Sets

3 Power Clean @ 135/95lbs

2 Hang Squat Clean @ 135/95lbs

8 Bar Facing Burpees

rest 30-45sec and repeat

 

straight into... 

 

6 Sets

8 Sprawls 

4 Power Cleans @ 135/95lbs

4 Hang Squat Clean @ 135/95lbs

4 Front Squats @ 135/95lbs 

rest 30-45sec and repeat

-Complete, this took about 20 minutes total time... the second part was rough... haven't done barbell conditioning with this much intensity in a while. Fun, but hard. 

D.

Death by Strict Weighted Pull-ups (20#) straight into...

Death by Strict Pull-ups (unweighted) straight into... 

Death by Barbell Curls (75#) 

-Complete ... got 8 reps on each of these... total running time of 24 minutes ... massive bicep pump/fun finisher 

Cooldown 

1) Cat Cow x 10 with 2-3 sec hold in each position. 

*Progress to segmented cat cow if possible. 

2) Childs Pose Reach Through x 5/side with 5-10 sec hold. 

*Stretch through the backside of the shoulder and rotate through the spine as much as possible. 

3) Sidelying Thoracic Rotation with Reach x 5/side with a 10-sec hold. 

*Keep knee pinned to the foam roller. You can also keep knees pinched together at 90 degrees if no foam roller. 

4) Seated Pike Stretch x 2 min 

*Pull torso to the legs. 

5) Pancake Stretch x 1 min over L Leg, 1 min over R leg, 1 min over Center.

*Elevate the butt if necessary to increase stretch sensation. 

-D/N Complete