workout of the day
06.25.18
Warm Up:4 rounds- increase pace on the run each round
Run 200m 10 curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A 6 single arm KB press/arm
Primer: 9:00 every :90 alternate between:
Station 1: RNT (Reactive Neuromuscular Training) split squat 4 sets of 6-8 reps start with no weight and try to build light DB load each hand
https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding
**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot
Station 2: hollow body hold :15 on/ :15 off for 2 sets or toes to rings- slowly x 8 reps
Skill: halting clean deadlift + full clean ** halting clean deadlift is intended to train and reinforce positional awareness and stability, not speed. The lifter pauses for :03 at the mid-hang position and then returns to the floor at a controlled speed. Then lifter performs a clean with no pause, but keeps the lift from the floor to mid-thigh slow to ensure correct positions, balance and timing.
10:00 EMOM 1 rep halting clean DL + 1 rep clean
set 1-2 @ 70% set 3-4 @ 75% set 5-6 @ 80% set 7-8 @ 85% set 9-10 @ 90%
WOD 21 Turkish sit ups- KB in each hand, weight stays overhead the entire sit up, legs extended
21 MB cleans 20/14
21 Turkish sit ups
06.22.18
Warm Up3:00 run, row or bike then... 3 Rounds, rotating stations every :30 seconds: A) Alternating Samson Stretches B) Glute Bridges with feet up on a bench C) Alternating Spiderman + Reach D) Banded Good Mornings
Primer: Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps- slow descend Station 2 – Alternating Cossack Squats x 12 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar or Handstand hold x 30-45 seconds Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) https://www.youtube.com/watch?v=u-yRmxjn_8A&feature=youtu.be
WOD
Every 4:00 for 4 rounds (16:00) 2 rope climbs or 6 up/downs 15 box jumps 24/20" Run 200m -out and around building to the street and back in the front door by the bikes
06.21.18
Sunday 8:30am Lake Nokomis- Paddle WOD- meet at the main beach!
Warm Up 800m run banded lateral plate step ups x 10 each banded hip bridges x 15 reps banded psoas march x 20 reps (10 each side) reverse MB (or slam ball) throw- toss ball behind you over your head- get full extension of the legs and hips x 10 reps Primer: shoulder warm up https://www.instagram.com/p/BkA3pfABgep/?taken-by=marcusfilly 5 KB Strict Press + 20m Single Arm Rack Carries then... DB Front Raise x 10 use no more then 8# in each hand + 20m single arm rack carry DB Lateral Raise x 10 + 20m single arm rack carry DB Rear Raise x 10 + 20m single arm rack carry
Skill: Bench press Every 2:00 for 12:00 3 reps @ 90% of your 3RM in between sets you need to complete 8 banded lateral walks over a stack of plates + 8 each side psoas march
WOD 21-15-9 wall balls 20/14 burpees
Post wod 3 sets Not Timed Sled Drag 50 yards- moderately heavy Max effort L-sit hold Alternating pistol squats x 10 reps
06.20.18 'Grace-a-bel'
Warm UP:2 rounds:
2:00 bike or row 10 KB front racked lateral step ups 5 each side MB side toss to a partner 5 each side DB snatch
Primer: https://www.instagram.com/p/Bj9-O7WHXsj/?taken-by=marcusfilly (last 3 exercises on this video)
- L-Sit Shoot Throughs on Parallette - Quadruped banded hip extensions - Glute Bridge V Walk Outs
Barbell Warm up 5 Good mornings 5 Back squats 5 Behind the neck presses 5 Stiff legged deadlifts 5 OHS
then... with empty bar or light weight 3 clean pulls 3 muscle cleans 3 push press 3 snatch pulls 3 muscle snatch 3 tall snatch
WOD Grace-a-bel 30 reps total (15 of each) alternate 1 rep clean & jerk and 1 rep snatch 95/65 Rest 5:00 5 sets of 4 reps sumo deadlift @ 70% 1RM DL
6.19.18
Warm Up:
3 Rounds:
1:00 Light Bike or Row
3 Scap Retractions + 3 Strict Pull-Ups
7 Pushups
9 Air Squats
:30s Deep squat progressions
Primer:
Shoulder flow with bands: https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly
wrist flow: https://www.instagram.com/p/BkEQccqBpoI/?taken-by=chuckbennington
banded lat stretch x :30 each side
Skill: strict press week 6
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
2 reps @ 88%
1 rep @ 92%
Primer to wod:
3 Rounds:
5 Russian Baby Makers
4 Alternating Samson Stretches, 2/side
3 Inworms- no push up
WOD
3 RFT
8 ring rows- elevated if you can
800m Run
6.18.18 "Squat Fest"
Warm Up
3 rounds
1:00 row or bike
10 pike on box- shoulder taps (5 each side)
15 second L-Sit hang on bar
Primer:
hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
Ankle stretch x :30 each side- elevate the foot and stretch in a spiderman lunge
Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate
10 reps each side
Psoas march- band around the soles of the feet- hands on a bench- hips stay up off the bench and you march your knees up as high as they can go- stretching the band apart. x 10 reps each side
WOD
‘Squat Fest’
the goal is to increase weight each set across the 15 sets
OHS 5-5-5-5-5
Front squat 3-3-3-3-3
Back squat 1-1-1-1-1
example: 100/110/120/130/140 OHS
150/160/170/180/190 FS
200/210/220/230/240 BS
