Sep-26 *high carb
Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)
Glute Activation - 10 each: banded side-lying lateral leg lift / side-lying clam / banded glute bridge
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A. Sandbag Over the Shoulder - 4 reps on the min / 90sec for 5-6 sets (mod-heavy bag -- this is your hinge / bending strength exposure for the day)
60 LBS 4 reps each side on the minute followed by 90 sec rest. Is that correct?
B. Landmine Reverse Lunge - 5-6 reps on the min / 90sec for 4-5 sets each leg (alterante legs by minute, keep load moderate, put BB in corner or between 2 bumper plates)
55 LBS 6 REPS on the minute each side. Followed by 90 sec rest- 5 sets. I liked this
C1. Single-arm Russian KB Swing w/ Rotation - 4 x 12 ea side; rest 30sec (moderate)- 45 lbs
C2. 1/2 Kneeling KB 2-arm Bottoms Up Press @2021 - 4 x 12 ea leg lead; rest as needed (moderate)- 20 lbs
*for C1/2 complete one circuit on ONE SIDE before switching sides
4 sets of 12 each side-C1+C2 before changing sides
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3 sets for quality
25ft Lateral Shuffle LEFT
25ft Lateral Shuffle RIGHT
50ft Run Forward
50ft Backpedal
Rest as needed b/t sets
*since this is our first exposure to change of direction (COD) work, the intention today is just to get a ""feel"" for this. I liked this, reminded me of basketball practice.
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Spine Movement
Lax Ball T-spine Crunches - 1 pass on entire spine
Quadruped Thoracic Extensions - accumualte 10 deliberate reps w/ coordinatedd inhale / exhale with each breath
*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)
Quadruped Thoracic Rotations - accumulate 5-6 reps in each position
High Carb day
Carbs 220g, Fat 64g Protein 157g
Great workout. I liked the carb cycling. It's fun trying to add in new foods. Thanks
Congrats to Noah and Travis
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