The other day I re-read Jim Wendler’s “Do this, not that”, one of my favourite articles on T-Nation. Like usual, it pumped me up to do some hill sprints. Knowing my luck, today was a bloody steamer. F*ck.
Warm-Up:
Skips: 100 total
Bent-Knee Iron Crosses: 10/side
Prone Scorpions: 10/side
Rollovers into V-Sits: 10
Mountain Climbers: 10/side
Groiners w Thoracic (Bilateral) Reach: 10
I actually liked this sequence more than the full Limber 11. Next time, I’ll start with the glute SMR, then this, with a Thoracic Twist (contralateral reach) on the Climbers, and then finish with the Psoas stretch as usual.
100%. Hill sprints, carries and ergos are the three tools I always find myself coming back to.
PS, you’d love Brisbane, this place is like a less built-up San Diego. Apparently, even our CBD was built in the carcass of a series of hills that had to be detonated a couple hundred years ago.
Note that my camera is pointed horizontally in both of these.
This place is <400m from my apartment, and is one of the lower hills. Hell, the street I live on is on a hill taller and steeper than this, but here there aren’t any cars or pedestrians so this is where I prefer to train.
Thursday: 15th of November WSSB 3: Dynamic Lower + Conditioning
Graduation dinner is tonight. In 18 hours I’ll have officially finished high school. It’s been a ride
Warm-Up: Agga’s 8
100 skips
Glute SMR
10 Bent-Knee Iron Crosses per side
10 Prone Scorpions per side
10 Rollovers into V-Sits
10 Mountain Climbers into Thoracic Twists per side
10 Groiners into Thoracic Extensions
Hip Flexor Stretch
Figured I’d name it. I love this sequence, only change I might make is doing the hip flexor stretch right after glute SMR, and potentially adding the cossack squats back in, after rollovers.
38ish inch box jump / skips:
6x2 / 6x40
Felt good as
4 inch deficit BSS / Back Extension to GHR’s
bw x3x15 (3s eccentric + pause) / bw x 3x10
Shaky legs and wobbly walks
HLR’s / KB Swings
bw x4x10 / 16x4x15
Damn that smoked me
Conditioning EMOM Carries
Took a page out of Alpha’s book.
10 minute EMOM:
A1: DB Farmers’ Walks: 40kg for 25m
A2: Plank remainder of minute
This is a hell of a lot harder than it looks on paper, but it felt great.
All up, this entire workout took about an hour, or 50ish minutes after the warm-up. I’m really happy with the pace I held for this, it felt like a super solid conditioning test.
Skipped conditioning and I’m eating a lot of junk. Don’t really mind though because frankly, I think I’ve earned this.
Warm-Up:
Glute SMR
Hip flexor stretch
Bent-Knee Iron Cross
Scorpions
Beltless Deadlift: ss 15 band pull-aparts
60x3
80x5
90x5
100x5
110x4 PR
Not bad, not great. I need to work on maintaining my brace
Barbell Split Squat / Good Mornings
30x3x10 / 40x3x10
My right hip flexor f*cked itself again on the third set. Called it there and decided to skip abs.
That same fucking spot keeps getting really bad, feeling like it’s about to tear. So far I’ve noticed that it’s usually a result of wide-stance single-leg work with barbells, and flat sprinting. From now on, I’m keeping an eye on what works and what doesn’t.