4/14/22

AM Workout (0730)

Today was a solid workout, felt good aerobically ... lots of time right around 6:00 - 6:10 mile pace ... two weeks out from my PFT (3 mile TT), this was definitely good training for it.

6 Sets of: 
Run 700m for 00:03:00
Rest for 00:00:45  

-Complete ... got all of these between 2:47-2:55 ... felt good aerobically, fun/different workout that took a lot of pacing with very short rest.

PM Workout (1415)

Had a solid session in the afternoon, nothing maximal, but lots of nice reps/sweat. 

Warm-up

2-3 Rounds

20 Anterior Tibialis Raises 

*Raise the toes as high as possible toward the shins. 

10 Plank Psoas March R

10 Plank Psoas March L

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

-Complete 

 

A.

5 Rounds For Time*

4 Split Stance Single Arm KB RDL Right

4 Split Stance KB Snatch Right

4 Single Arm Overhead Split Squats Right

20 Steps KB Overhead March Right

4 Split Stance Single Arm KB RDL Left

4 Split Stance KB Snatch Left

4 Single Arm Overhead Split Squats Left

20 Steps KB Overhead March Left

 

*UNBROKEN - Give it a shot today and attempt to perform all 5 Rounds without putting the KB down or taking a break. Challenge yourself with your weight selection.

-Took about 7 minutes, unbroken with a 35# KB 

 

B.

Back Squat 

4x5, add 0-20 over last week’s 3x6

-4x5 with 375# across (10# over last week's 3x6 at 365#) 

 

C.

3 Sets

1. DB Suitcase Knee Over Toe Split Squat; 21X1; 6-8/leg

rest 45sec

2. Single Arm Dumbbell Push Press; 10X0; 10/arm

rest 45sec

3 Three Point Dumbbell Row; 20X1; 6-8/arm

rest 60-90sec back to 1

-25# for the splits squats, 75# for the push-press and rows 

 

D.

For Time

1000m/800m Bike Erg

40 Anchored Sit Up

30 Air Squats

20 DB Burpee Box Step Over 20/16" 50/35lbs

30 Air Squats

40 Anchored Sit Up

1000m/800m Bike Erg

-12:10, nice sweat, not too taxing 

 

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

-D/N Complete