Sunday, Jul 4, 2021

Fievel Goes West (Beginners = 2000m PR above 8min)
Row “Aerobic Threshold”
3 Sets
3x (75sec at faster, 60sec recovery row)
-Rest 3min b/t sets-

Fievel Goes West (Intermediate = 2000m PR 7-8min)
Row “Aerobic Threshold”
3 Sets
3x (300m at faster, 60sec recovery row)
-Rest 3min b/t sets-

Fievel Goes West (Advanced = 2000m PR sub 7min)
Row “Aerobic Threshold”
3 Sets
3x (300m at faster, 60sec recovery row)
-Rest 3min b/t sets-

Mayhem BodyBuilding – Shoulders and Glutes!!! (Optional)
Warm-up
Crossover Symmetry and Hip Halo Warmup
*Focus: Move with intention and focus on each movement you are performing

Barbell Strict Press
5 sets: 8-12 Reps (increasing weight across sets)
*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over extension of the low back. Use a slightly staggered stance if needed. Rest 90 sec b/w sets

Seated Dumbbell Arnold Press
4 sets: 10-12 reps (two dumbbells) (increasing weight across sets)
*Focus: Dumbbells start at the shoulders with hands facing the body. As dumbbells are pressed, rotate hands through press so that hands are facing away from body at lockout

Standing Lateral Raise
4 sets: 12-15 reps; (moderate loading: keep same weight or increase across sets)
*Focus: Start with Dumbbells slightly in front of the body. Lift to the side keeping the elbows above the level of the hands.

Bent Over Lateral Raise
4 sets: 12-15 reps (light to moderate loading: keep same weight or increase across sets)
*Focus: Push the hips back and load the hamstrings for the starting position. Lift to the side keeping the elbows above the level of the hands

GHD Hip Raise
5 sets: 20 reps (no weight OR holding a light plate or dumbbell
*Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep

Elevated Step-Back Lunges
4 sets: 10 reps per side (Body weight to moderate loading) perform all reps on one side and
then then other side
*Focus: Stand on a small elevated surface (plate or jerk block lid). Step back until rear knee touches floor and step up, focusing on contracting the glute of the working leg.

CoolDown/Mobility
1 min banded overhead shoulder
distraction (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold
(repeat with opposite leg on top)

Cool Down
3min at easy “cool down” pace