4/7/22

Today was a solid session... felt good on everything and got a nice pump/sweat. 

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.

12mins Continuous Movement

2 Turkish Get Ups Right Arm

40m Single Arm Farmers Carry Right Arm

8 Sprawls 

2 Turkish Get Ups Left Arm

40m Single Arm Farmers Carry Left Arm

12/10 Calorie Row

-Complete, 53# KB ... 3 rounds + some reps 

 

B.

Back Squat 

3 x 6, add 0-20 over last week

-365# for 3x6 (15# over last week) 

 

C.

3 Sets

1. Goblet Cossack Squat; 20X1; 6-8/leg

rest 45sec

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

rest 45sec

3 Quadruped Plank KB Row; 20X1; 6-8/arm

rest 60-90sec back to 1

-6 reps for all movements ... 26# KB for the cossack squat, 75# for the floor press and 53# for the rows 

 

D.

For Time

100meter Dual Kettlebell Rack Carry 

20 KB Suitcase Walking Lunges

80meter Dual Kettlebell Rack Carry 

10 Burpee Strict C2B Pull-Ups

60meter Dual Kettlebell Rack Carry 

10 Burpee Strict C2B Pull-Ups

80meter Dual Kettlebell Rack Carry 

20 KB Suitcase Walking Lunges

100meter Dual Kettlebell Rack Carry 

-12:30 with 2x35# KB ... went lighter on the KBs to move through this more quickly ... was nice variation for a conditioning piece 

 

Cooldown

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

-D/N Complete