Oct-31 *mod-carb
Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)
Glute Activation - 10 each: miniband lateral monster walk / miniband standing fire-hydrant / miniband glute bridge
+
A1. Narrow Stance Clean Grip RDL - 5 x 5; rest 60sec (increase load from last week by feel)
145 lbs ( 125 last week) 5 x5. Felt better than last week
A2. Banded Single-leg Hip Thrust @31x1 - 5 x 6 ea leg; rest 60sec (note addition of tempo)
heavy mini band 5x6 each leg at tempo
A3. Alt Bird Dog - 5 x 10 alow / controlled alt reps; rest as needed
5 x 10
B1.1/2 Kneeling Banded Palloff Press - 3 x 10-12 ea side; rest as needed
red and green rogue band 3 x 12 each side
B2. 1/2 Kneeling Landmine Rainbows - 3 x 10-12 alt reps; rest as needed
5 lbs on bar 3 x 13 each arm
(intention is to pair rotation / anti-rotation together)
+
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
Mod carb
Carb 197 Fat 53 g Protein 158 g
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