Tag: Slider Hamstring Curl

Packed Day

Spent the morning reinstalling a toilet using all of the parts.

Conditioning

4 Rounds

  • 400m Run
  • Partner A:
    • 10/10 Half-kneeling Landmine Shoulder Press (45/35#)
    • 10 Landmine Around the World (45/35#)
    • 10/10 Landmine Reverse Lunges (45/35#)
  • Partner B:
    • 10/10 Single Leg RDL (45#) / Slider Hamstring Curls
    • 10 Pendlay Row (supinated, 65/45#)
    • 10/10 Box Step-downs (14/11″)
  • Swap A/B

We ran together and Brandi did part A first while I did part B, then we swapped parts to complete a round. Took us 29:52 to get done

Midline / Mobility

3 Sets

  • 10/10 Banded Reach & Press (red CS band)
  • 10/10 Hands & Knees Upper Back Rotation
  • 30/30s Side Plank
  • 10/10 Banded Wood Choppers (red CS band)

Then I mowed the lawn and going to play 9 holes this afternoon (not sure if walking or riding). Heading to Cancun in the morning for a work trip, but will try to get in some fitness during the week.

Three Days

My glutes were feeling the leg workout a bit yesterday. I walked 18 holes.

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Conditioning

3 Sets

  • BikeErg (4,883m)
  • 20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
  • 15 Perfect Push-ups
  • 20 Seated Piked Foot Claps

3 Sets

  • Row (2,048m)
  • 20 alt Dumbbell Thrusters (15/10#)
  • 16 Combo Laterals (front + side, 8/5#)
  • 20 Plank Jacks

In the first set B went outside to move a trash can, so didn’t get a lot of rowing done.

3 Sets

  • BikeErg (5,207m)
  • 8/8 Slider Hamstring Curls (one leg raised)
  • 10 Inverted Bar Rows
  • 16 Plank to Downward Dog

I did my thrusters sitting down to the bench, to protect my back. It was really humid today, so a lot of sweating! We finished in 38:11. Then we did a quick five minutes or so of hip mobility.

On to the three day weekend!

Row & Ski Intervals

Warm-up

  • 3:00 TrueForm Run (0.56 km)
  • 2 Sets
    • 10 Hamstring Curl (w/ Sliders)
    • 5 Dragon Flags

Conditioning

5 Rounds

  • 2:00 Row
  • 1:00 Rest
  • 2:00 SkiErg
  • 1:00 Rest

I held sub 1:43 on the row for 583, 584, 586, 588, and 590 meters. I think I was in the 1:58 range on the skier for 508, 510, 512, 513, and 518 meters.

Midline

4 Sets

  • 20 alt V-ups
  • 20 alt Renegade Rows (40# DBs)
  • 10/10 Partner Banded Rotations/Holds (blue)

This was a really good core workout.

Stretching

  • 2x30s Dead Hang Partner Push
  • Butcher’s Block (35#)
    • 2×10 reps
    • 2x30s holds