Monday 2/1/21

Warmup

Hip Seesaw

Adductor Lifts

Hip Abductions

Full Gym

A. Wtd Single Leg ISO Hold w/Knee Raise: 1 x 60 sec/side

B. Round Robin Deadlift: 20 min to find a max/rep max

note-round robin is one rep of each: (you can choose to do 2 reps of each of each if preferred)

1 Sumo Deadlift

1 Jefferson Deadlift L

1 Jefferson Deadlift R

1 Hack Lift

1 Conventional Deadlift

C1. Pick the most challenging one of “A” and complete 2 x 5 reps. (If JDL, 1 x 5/side)

C2. EROM Pushups: 2 x max(-1); RAN

D. 4 rounds for range: (move quickly & w/o rest thru all 4 rds)

5 Wide Stance Good Mornings @2 sec holds

30 sec Hero Pose

5 Straddle Pushups @3 sec holds

5/5 Standing Hamstring Side Bend

Minimal is Maximal Gym

A. Wtd Single Leg ISO Hold w/Knee Raise: 1 x 60 sec/side

B.  Complete 6 rounds, resting as needed for quality:

5 DB/KB Sumo Deadlifts

5/side DB/KB Split Squats, with the weight in the front leg’s hand

5 Goblet Cyclist Squats on steep wedge

5 DB/KB Jump Squats

C. EROM Pushups: 2 x max(-1); rest 3 min 

D. 4 rounds for range: (move quickly & w/o rest thru all 4 rds)

5 Wide Stance Good Mornings @2 sec holds

30 sec Hero Pose

5 Straddle Pushups @3 sec holds

5/5 Standing Hamstring Side Bend

19 Replies to “Monday 2/1/21”

  1. A
    60 second holds with 25# — noticeably more doable today than in the past

    B
    Round Robin: Worked up to 225# barbell for final two rounds

    C
    Worked Sumo DL’s at 225# — 5 for both rounds

    D
    Love this stretching circuit — felt a big flexibility improvement between round 1 & 4, especially in how much wider I was able to go in the split pushups by the end
    R1: 15 pushups; R2: 13 pushups

  2. I haven’t been this strong and flexible in over 10+ years!! Getting my youth back in a big way feels great!
    ADPart D. 4 rounds for range: (move quickly & w/o rest thru all 4 rds)

    5 Wide Stance Good Mornings @2 sec holds – hamstrings definitely said GOOD MORNING

    30 sec Hero Pose – Once someone is able to hold, flexed to the floor, how can one further increase strength in this stretch?

    5 Straddle Pushups @3 sec holds – about the 3rd pushup in I was able to slide flat to the floor, in full out stretch mode, would you recommend next time hovering creating a flex so that the pushup can still be completed?

    Enjoying this type of training and seeing greater gains in both strength and flexibility when I already feel like a mix of jello and Gumby. Thanks Coach!

    5/5 Standing Hamstring Side Bend

    1. Wow, that’s awesome Sarah!! Great work today.

      Hero Pose: begin now working into pushing up into a kneeling bridge from there to take it to the next level.
      Straddle Pushups: yes, hover just off of the floor so it’s building strength thru the groin muscles thru the whole set!
      Glad you enjoyed it!!

  3. Got up to 275lbs on the Round Robin. PRs on 3 lifts in one go, haha! (Sumo, Jeff., Hack) Sumo & Hack about equal as limiter. I think I could have gone up quite a bit more on the Jeffersons.

    We did tomorrow’s upper body range circuit – that was a grind! Sweaty, smoked, and mobile by the end 🙂

  4. Was able to do 35#KB today for the ISO. Feel pretty strong with that. Will keep moving up.
    Max 173# for round robin. Hacks are harder for me. Chose 123# for that with the pushups, 15, 11 off of yoga blocks.
    Good mornings 25# plate. Was able to go all the way back with hero pose.. def feel the low back with that stretch. 10# DB with the side bends. My inner thighs also feel so tight!

  5. 60 sec hold – 45lb
    round robin squat – worked up to 275… failed the last hack
    2×5 – hacks @225lb – grip got worked over a bit
    pushups – rd 1 – 22. rd 2 – 20

    good mobility work – still need to improve the hero and standing hammie bendie

  6. Made 265 on round robin—felt like I could have lifted heavier but limit was grip giving out on the last conventional deadlift

  7. A – with a 35#
    B – Up to 205#
    C – Jeffersons @165# 2 x 5
    D – Everything good except Hero Pose – ankles are too tight to even figure out how to position myself

  8. A) added 35#–felt good
    B) jefferson lifts were weird for me–so i chose that as my limiting lift; built to 133#
    C1) used 103#–probably should have nudged it up a bit–next time
    C2) 6 and 7 push-ups
    D) used 25# plate–felt good.
    hero pose: my ankles/top of my feet feel really tight with this pose–that limited my ability to lean back
    straddle push-ups were pretty good, same for standing hamstring stretch

    1. Hero pose – feet/ankles can definitely limit this one also! However, do you set up with your feet just outside your hips, and feet pointing straight back (and not to the side?) If not, try setting up like that next time and see if it feels better.

  9. A. 60 sec hold with 15#

    B. Sumo 25#/35#. Split 15#. Cycle 15#. Jump 25#.

    C. Shoulder weak so i did 4 negatives with 5 sec hold near bottom. Then 2 sets of 3 kneeling pushups.
    D. Love this circuit. 25# good mornings. Hero ok. Not great on my knees (pain) but doable. Split pushups surprisingly fun and easier than i thought. Side Hamstring stretch no weight .

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