Sep-14
Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)
Hip Extension Prep - 10 each: Alt Lunge w/ Rotation away from trailing leg / Glute Bridge / KB 1-arm Farmers Hold w/ Alternating High Knee March
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A. Box Squat -2"" below parallel @31X1 - 3 x 15 light-mod reps; rest 2min (use miniband on knees if available)
125 lbs with blue mini band. Last 5 of each set the "x" was not very explosive. It was good.
B. DB 2-arm Lateral Box Step-down - 3 x 8 ea leg; rest as needed (moderate, control on eccentric)
25 lbs DB-
C. Banded Glute March - 3 x 8 ea leg; rest as needed
3 x 12 each leg- green wide rogue and thin red rogue
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Row - 40cals (10easy / 10 mod / 10 mod-hard / 10 hard)
Rest to full recovery
2:08, 2:00, 1:55 and 1:48 rough pace for each 10 cal piece.
x4 sets. rested about 2-2:30. I liked it.
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Hip Movement
A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps
B. Hip 90/90 Switches - 6 slow / controlled reps ea side
C. Couch Stretch - 2min accumulated ea side (mild stretch)
D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)
Carbs 199g, Fat 72g, Protein 167g
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