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
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 ?
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….
Back squats felt much better than front squat version. Went to 65 lbs.
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
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
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
Got to 205 on back squat which felt like a max
That’s solid for this tempo!!
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!
Thanks, and nice work on the DUs!!