Monday, September 26, 2016

W8
Monday
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
25# Good Mornings, 50 reps **IS THIS TAXING OR FEEL EASY?
+
Warm Up
2-3 sets w/ empty bar
3 Clean RDL’s
3 Clean Pulls
3 Muscle Clean
3 Tall Cleans
3 Front Squats @ 33X1
3 Hang Squat Clean
+
A. Tall Clean, 3 x 3, rest 90 sec, light weight focus on tech
B. Squat clean, build to a tough single in 10 min**focus on getting full hip extension
***2 Box Jumps, 30-36” after each rep **focus on hip extension and landing as high as possible
C. Hang Squat Clean, 1/60 sec for 8 min @ 75-90% of A **focus on hip extension and fast elbows
D. Single Leg Deadlift w/ KB in one arm @ 40X1, 3 x 5/leg, rest 45 sec b/w legs
**hold KB in opposite hand of leg on the ground
E1. DB Russian Step Ups, 3 x 8/leg, rest 45 sec b/w legs
E2. Legless Rope Climb, 3 x 1.1, rest 60 sec
F. Hip Extensions, 3 x 20 rest as needed


Tuesday-
10-15 min Dynamic warm up (High knees, butt kicks, legs swings, etc… no static stretching)
2 sets Deadbugs and Bird Dogs (knees stay off ground on bird dogs)
Runner’s Glute Bridge- 2 x 10 each side
***When you’re running, thinking about kipping hollow core position and not letting back get hyperextended
+
3 sets
10 Burpees AFAP
Run 600m (goal is sub 3 min for the run each set)
Rest 2 min b/w sets
+
3 sets
12 Alt Lunge Jumps
Run 600m (goal is sub 3 min for the run each set)
Rest 2 min b/w sets
+
E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling


Wednesday-
Scap Push Ups w/ 1 sec pause retracted and protracted
A1. Behind the Neck Press @ 20X2, 4 x 6-7 reps, rest 60 sec
A2. Supinated Grip CTB Strict Pull Ups + Hold, 4 x 3-5 reps + 10 sec Chest against bar hold, rest 90 sec  *put feet on ground in front of you if needed for assistance, especially on the hold
+
28 min EMOM
1st- 10 Steps Overhead Walking Lunges, 35-45# plate
2nd- 8 Burpees + Bike easy
3rd- 30 Double Unders + Bike easy
4th- 8 Russian KB Swings, 53# + Bike easy (how have the KBS felt?)
Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side (both knees stay off ground throughout movement)
+
**decreasing times each 600m
Run 600m
Rest 1 min
Run 600m
Rest 2 min
Run 600m
Rest 3 min
Run 600m
**consistent pace across
+
Prowler Sprint, 4 x 50m, rest 2 min **55# on top
+
10 min Bike cool down
Friday  (let me know if you did this and I’ll change it)
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
10 Banded X Walks both directions
+
A. DB Goblet Squat @ 10X1, 3 x 20 reps, rest 2 min **start w/ 55# and try to build **must be unbroken
B. Glute Ham Raises @ 40X1, 3 x 4-6 reps, rest 2 min **use band assistance if needed
+
12 min @ 80%
25 Double Unders
20 sec Side Plank w/ Rotation each side
12 Toes to Bar
20 Steps Goblet Walking Lunges, 35#
Rest 5 min
10 min @ 80%
Bike 20 Cals
12 Burpee Box Jumps, 24”

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