12.03.2021

Warm Up
2:00 cardio
then 2 rounds
90/90 hip switch with a rear hip ER x 5/side
*try to maintain a straight spine position as you fold forward. Torso may rotate toward the back leg as it opens up.

Shoulder extension bridge x 5 reps
*start with legs in a bridge and then push through the floor, using the legs to pull yourself forward. Only go as far as comfortable for the shoulders/elbows.

Russian baby makers x 5 reps
*hold end stretch position for 2-3 seconds each. Try to keep arms inside of knees.





Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps




max back squat day
3 @ 50%
2 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 100, 102, 104%

OR

Take 90% of your recent max deadlift and that is your working max
Use your working max deadlift
60% 4 x 10 reps
60% x 10+ reps
OR


Hip Thrusts
3 x 10 reps @ 60% your DL max

WOD
"One DB Burner" original post May 11th, 2020 with cals rowing
2 Rounds for Time
60 single DB rows
50 DB bicep curls
40 seated DB press
30 seated tricep extensions
20 DB lat pull overs


WOD
body maintenance
3 rounds not for time
10 each side fire hydrants- use mini-band
10 each side single leg glute bridges

3 rounds
10 DB bench press, pick load
10 each side bird dog rows with DB, pick load
10 prone snow angels

05.11.2020

Warm Up
3 sets
10 bird dogs
8 glute bridge walk outs
8/side lateral box step downs or curtsy squats
30 second plank hold- if you have a mini-band use it above the elbows



Mobility
5 yoga push ups
10 each side plank shoulder taps
5 each side T-spine rotations

Leg work
3 sets
A. Front foot elevated split squat with weight x 8/side @ 2110
B. Cossack squats with weight x 8/side @ 30X0

WOD
"One DB burner"
Add 20 cals row between each DB movement for a longer workout
*no rower- add 200m run
*shorter wod- take out the cardio piece and just do the DB work for two rounds
2 RFT

20 cals row
60 single DB rows
20 cals row
50 DB bicep curls
20 cal row
40 seated DB press
20 cal row
30 seated tricep extensions
20 cal row
20 DB lat pull overs