Mon 08FEB21

AM
Warm Up
As Needed-
Ankle PAILs & RAILs
Couch Stretch
Standing Forward Fold
+
Deadbug; 8-10reps; rest as needed x2-3
+
A. 2 Position Deadlift
3-5; rest 90sec x 2
*1 sec pause below knee & at full hip extension
*Double Pronated Grip & No Hook Grip

165×5, 195×5, 210×5

B. Deadlift
@2111; 5-7; rest 90-120sec x 3
*Double Pronated Grip & No Hook Grip

215×7,230×7,240×5

C. Barbell Split Squat
@2111; 6-8 reps; rest 90sec btw legs x 3 sets

135×8,145×8,155×7/leg

PM
D. Run
Every 2 minutes:
10 sec SPRINT @ MAX EFFORT
rest walk in remaining time
x 4-6 sets

6 sets
+
Cool Down: As Needed:
Half Splits PNF Stretch
Straddle Forward Fold
Plow

Fri 05FEB20

Warm Up:
Psoas Lunge Stretch
+
Down Dog Knee to Tricep- Practice
Down Dog Ankle Taps- Practice
+
Deadbug; 8-10reps/ rest as needed x2-3
+
A. High Bar Back Squat:
@3211; 3-5; rest 90sec x 3
*Warm up for B

105×5, 135×5, 165×3

B. High Bar Back Squat:
@20×0; Find a 3 RM

225, no squat rack today

C. As Long As Possible:
10sec Glute Bridge
10sec SL Glute Bridge, Right
10sec SL Glute Bridge, Left
*Go for as long as possible. Stop when butt hits the floor.

5min, serious burn- was losing form on single legs

D. AMRAP @ HIGH EFFORT:
1min Row/Run/Bike/Swim
1min Burpees
1min Row/Run/Bike/Swim
*Score distance and reps for each minute

DUs: 100, 1 trip
18 burpees
DUs: 83, 1 trip

+

Cool Down:
As Needed-
Pigeon Stretch
Stacked Knee Forward Fold
Tall Kneeling Bridge