Sep-12
Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)
Glute Activation - 10 each: banded lateral monster walk / standing fire-hydrant / quadruped fire-hydrant
+
A. Sumo Deadlift @3021 - AMRAP sets of 6 @ ~135#; rest 90sec (stop @ 8/10 fatigue level)
80% fatigue after 9 sets @ 135g
B. KB Plank Pull-throughs - 3 x 8-10 alt reps; rest as needed (stay TIGHT!)
3x10 reps @ 50 lbs KB. I liked these!
C. Banded Single Leg Hip Thrust - 3 x 10 ea leg; rest 60sec b/t sides
Green band-this was tough! L harder than right
D. Yoga Push-up w/ hands on DB's- 3 x 12 w/ pause in top; rest as needed
12 reps, 12(6,6) 12 (6,6). the last 2 sets I broke into 2 sets of 6. My tris and post shoulders were toast
+
15min EMOM
Min-1 - 100ft Farmers Carry :50 lbs DB
Min-2 - 100ft Sandbag Carry :110 Lbs held against chest. This was definitely harder than last week
Min-3 - 30sec Shuttle Run @ moderate aerobic effort. 30 sec effort
*match loads to this last week
I was more fatigued in all three this week compared to last week. Liked it!
+
Spine Movement
Lax Ball T-spine Crunches - 1 pass on entire spine
Quadruped Cat Cow - accumualte 10 deliberate reps w/ coordinatedd inhale / exhale with each breath
Quadruped Thoracic Rotations - accumulate 5-6 reps in each position
Carbs 193g, Fat 67g, Protein 174g
No comments:
Post a Comment