Skip to main content

250109

#darkwolfathletics

#recoverythroughstrength

#concussionrecovery

#tbirecovery

#functionalfitness

#weighlifting

#functionalbodybuilding

#strengthtraining

Warmup

1) General Warm-Up (3 minutes)

  • 1 minute: Jumping Jacks or High Knees
  • 1 minute: Bodyweight Squats
  • 1 minute: Arm Circles (forward/backward)

2) Mobility

  • :30 Thoracic Spine Rotations (on all fours)
  • :30 Hip Flexor Stretch (each side)


Aerobic Conditioning

1) EMOM 30 min

  • Minute 1 - :30 45# rubber plate floor push (or sled push)
  • Minute 2 - :30 Rotational KB Cleans (pick a challenging weight)
  • Minute 3 - :30 Filly Carry (pick a challenging weight)
  • Minute 4 - Rest


Cooldown

1) Active Recovery (3 minutes)

  • Slow-paced walking or light cycling to bring the heart rate down.
2) Static Stretching (7 minutes)

    • Hip Flexor Stretch: 1 minute per side
    • Chest Opener: 1 minute (use a doorway or band for assistance)
    • Hamstring Stretch: 1 minute per side (seated or standing)
    • Cat-Cow Stretch: 1 minute
    • Child's Pose: 1 minute
    • Wrist and Forearm Stretch: 30 seconds per side

    • Comments

    Post a Comment

    Popular posts from this blog

    BEAST DAY 1

    Day 1 (Strength) Warm-up (10 min):   3 Rounds:  10 Air Squats 10 Banded Pull-Aparts 10 Push-ups 30s Dead Hang Strength Work:     Squat 2 warmup sets 3 Sets of 6 reps @ 20X1, RPE 7 Weighted Pull-up (if applicable) - Because my weighted pull up above is 175# and my bodyweight is 185#, I will just be performing the reps unweighted. Subsequent weeks will show me adding weight with reduced reps. 2 warmup sets 3 Sets of 6 reps @ 20X1, RPE 7 4 Rounds 8 Dumbbell Bench Press @ 20X1 8/side Weighted Bulgarian Split Squat   @ 20X1 :30 Hollow Body Hold Rest 1:00 Cooldown (10 min):   Banded Hamstring Stretch Pec Stretch Breathing Drills (Box Breathing)
    1 comment
    Read more

    Spartan Beast Prep - Day 33

    SITREP - 250819 RECOVERY MATRIX:  🛌 SLEEP [7H 21M, GREAT] 🔥 SAUNA [15M @ 180-200F] 🧊 COLD PLUNGE [5M @ 65F] 📊 HRV [NORMAL, 55]  SUPPLY STATUS:  Fish oil - 2000 mg Multivitamin COQ-10 - 400 mg Lion's Mane - 1800 mg Vitamin D - 50 mcg TRAINING REPORT:  Warm-up (8 min) 2 min Cardio of Choice + 3 Sets: 15 sec Cardio Sprint → Seated BB Good Morning: 6-10 reps @30X0 Extended Plank: 40-60 sec A) Primary Movement (12 min): Conventional Deadlift Every 3:00 x 3 Working Sets Warm-up Set: 10 reps @20X1 - Easy - 135 Working Set 1: 8 reps @20X1 - RPE 7 - 185 Working Set 2: 6 reps @20X1 - RPE 8 - 225 Working Set 3: 4 reps @20X1 - RPE 9 - 275 B) Supporting Lift (10 min): Supinated Bent Over Row or Smith Machine Supinated Bent Over Row Every 2:30 x 4 Working Sets Warm-up Set: 10 reps @20X0 - Easy - 135 Working Set 1: 10 reps @20X0 - RPE 7 - 135 Working Set 2: 8 reps @20X0 - RPE 8 - 145 Working Set 3: 6 reps @20X0 - RPE 9 - 155 Working Set 4: Drop back to Set 1 weight, MAX unbroke...
    Post a Comment
    Read more

    250326

    Warm-up (8 min) 2 min Cardio of Choice + 3 Sets 15 sec Cardio Sprint - directly into 1) Cobra Sumo Stance Goodmorning; 6-8 reps @30X0 2) Single Arm DB/KB Overhead Walk; 20m/side A) Romanian Deadlift Every 3:00 x 3 Working Sets Warm-up Set - 10 reps @20X1 - Easy Working Set 1 - 12 reps @20X1 - RPE 7 Working Set 2 - 10 reps @20X1 - RPE 8 Working Set 3 - 8 reps @20X1 - RPE 9 B) 3 Sets 1) Incline DB Bench Press; 12 reps @21X0 - rest 30 sec 2) Incline Bench Reverse Crunch or Leg Raise; 8-12 reps @20X0 - - rest 60-90 sec and back to 1 C) 3 Sets 1) Barbell Upright Row; 10 reps @21X1 - rest 30 sec 2) Goblet Cossack Squat; 16 reps (8 reps/side) @20X0 - - rest 60-90 sec D) 3 Sets 1) Barbell Curls; 12-20 reps @20X0 - rest 60 sec 2) Barbell Reverse Curls; 12-20 reps @20X0 - - rest 60 sec and back to 1 Cooldown (5 min) 2 sets 1. Hip Sleeper Stretch; 30 sec/side 2. Childs Pose Lat Stretch; 30 sec/side 3. Seal Pose; 30 sec
    Post a Comment
    Read more