Thursday 2/4/21

Warmup

+

Single Leg ISO Glute Bridge on Foam Roller: 1 x 60 sec/side

Side to Side Squats x 1 min

ATG Split Squats 1 x 10/leg

Adductor Lifts x 20/leg

Straight Leg Hip Lifts x 20/leg

Skater Squat x 2/leg @8 sec lowering (8010 tempo)

Full Gym

A. Paused Heels Elevated Back Squats: 5 x 2; rest 2 min

note-three 3 sec pauses each rep on the lifting phase. One at rock-bottom, one at just above parallel, and one at around half way up. Start light and build to your top set for the day by the final set.

B. 3 rounds:

3/3 Skater Squats -OR- Pistol Squats

10 Deep Knee Bend Squats

15 KB Swings

20 DUs -OR- 40 Heavy Rope Singles

C. 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. Paused DB Front Squats or Goblet Squats: 5 x 3-4; rest 2 min

note-three 3 sec pauses each rep on the lifting phase. One at rock-bottom, one at just above parallel, and one at around half way up. Start light and build to your top set for the day by the final set.

B. 3 rounds:

3/3 Skater Squats -OR- Pistol Squats

10 Deep Knee Bend Squats

15 KB Swings

20 DUs -OR- 40 Heavy Rope Singles

C. 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

10 Replies to “Thursday 2/4/21”

  1. A
    Back Squats: Built up to 165# for final set — could barely finish the holds on the final rep of Set 5 while keeping proper form

    B
    3/3 Skaters
    53# KB swings
    40 Heavy Rope singles

    C
    Feel a great stretch in the straddle pushup, esp in combination with the hammy side bends ?

  2. Last 2 sets of paused back Sqts done at 185 lbs.
    6 min on the circuit, with pistols the last 2 rds, 70 lb KB, and I tried out the rope trainer things for the DUs. It felt almost exactly the same as the real thing from an energy standpoint!
    5 rounds of range circuit – finally made claves to floor on Straddle/Side Split Pushups!! Woohoo!! Pretty pumped….

  3. Went to 45lbs with the back squats and tried to focus on form.
    Saw some improvement in range by the 4th round of part C

  4. I used 2 x 36# KB’s for the first two sets of squats, 100# Sandbag for the last 3, and did Zerchers. Those felt brutal.

    I really like the straddle pushups, they feel good

  5. A) built to 108#
    B) skater squat and heavy rope single unders
    C) 25# plate for good mornings
    hero pose still hard (the front of my ankles and tops of feet are tight!)
    a lot of stretchy feelings behind my knees with the side bends

  6. squats – stopped at 185
    I did get all the double unders though!
    attempted pistol a couple times… I’m not there
    range movements felt good:
    got to my elbows on the hero…. quite crampy in the feet

    I like the new view!

Leave a Reply

Your email address will not be published.