4/29/22

Today was a solid/quick session , kept things light and short due to work/life stress and other obligations. Looking forward to some rest this weekend and different training over the next few weeks. 

Warm-up

2-3 Rounds

1. Knee Over Toe Split Squat x 5/side

*Elevate the foot or use assistance to achieve the best position possible. Knee in line with toes, heel flat,  upright torso. 

2. Dumbbell Pullover x 5 reps

*Keep spine straight. 2-3 second lower, 5 sec hold in end position. 

3. Squat Thoracic Rotations x 3/side 

*Elevate the heels to achieve a more comfortable position if necessary. Sit deep during the entire movement. 

4. Jump Squat x 5 

*Jump high and get that core body temperature up! 

Intention: Open up the thoracic spine and shoulders in preparation for overhead movement. Achieve deep single leg squat positions in preparation for double leg or single leg squatting. 

-Complete

 

A.

5 Rounds For Time

4 Single Arm KB Russian Swing Right

4 KB Split Snatch Right

4 KB Single Arm Overhead Squat Right

20 Steps KB Overhead Carry Right

4 Single Arm KB Russian Swing Left

4 KB Split Snatch Left

4 KB Single Arm Overhead Squat Left

20 Steps KB Overhead Carry Right

*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.

-35# KB, unbroken, didn't catch the time, but this really burned my scapula 

 

B.

Back Squat; 3,2,1,1 (add load with each set - make your last set TOUGH); rest 2-3mins

-365# x3, 395# x2, 415# x1, 425# x1 

 

C.

3 Sets

1. Goblet Low Switch Cossack Squat; 2121; 10 reps (5/leg)

rest 45sec

2. Parallette Plank Support Dumbbell Row; 20X1; 6-8/arm

rest 60-90sec back to 1

-35# cossack squats ... 50# for the rows 

 

E.

For Time

500m/400m Row

40 Russian Twists (25# plate)

30 Goblet Squats (53# KB)

20 Burpee Strict Pull Up

30 Goblet Squats (53# KB)

40 Russian Twists (25# plate)

500m/400m Row

-11:55