10/10/23

Got this workout in at home in the AM ... super crunched work schedule today. 

Warm-up

FBB Hinge Prep 3.0

Cardio of Choice x 3-5 minutes 

+

2-3 Sets

30 Elephant Walk Steps 15/leg

*Straighten the knee as much as possible to stretch through the hamstrings. 

10 Seated DB Good Mornings

*Hinge as far as possible without allowing the lower back to round.

-Complete

A.

3-4 Sets 

Row 250m (increase pace on run each round)

10 Single Leg KB DL -R

10 Single Leg KB DL -L

10 Skater Jumps

rest walk 60sec

-Complete 3 sets, 35# KB

B.

Every 60sec x 8-10 sets 

Segment Power Clean

Hang Power Clean

*Your first sets are meant to be light and you will build with each set ending your 10th set around an 80% effort level.

-135# x 2 sets, 185# x 2 sets, 195# x 2 sets, 205# x 2 sets, 215#, 225#

C.

Deficit Clean Deadlift; 3131; 5 reps; 

rest 2-3mins x 3-4 Sets

-Complete, 3 sets, 135#, 145#, 155#

D.

3-5 sets:

4 Hang Power Cleans 155/105lbs

4 Box Jumps @ 30/24"

-rest 30-45sec between sets

Complete all 3-5 sets above and then move onto 

3-5 sets:

2 Power Clean + 2 Hang Power Cleans 155/105lbs

4 Bar Facing Burpees

-rest 30-45sec between sets

Complete all 3-5 sets above and then move onto

3-5 sets:

4 Power Cleans 155/105lbs

10/8 Cal Ski

-rest 30-45sec between sets

-Complete ... did 5 sets of each, went EMOM for the first 10 sets, then went every :90 on the last part ... fun conditioning to get in at home. 

E.

2 Drop-Sets:

15 Hammer Curls (2x35# DB)

15 Hammer Curls (2x25# DB)

-Complete ... nice pump finisher.