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
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A1. Clean Grip Deadlift - 3 x 5; rest 60sec (loading by feel)
125 x 3, 145 3 x 4. I think I have led a life of minimizing "tension". My form felt the best ever. 145 felt good but it was sort of heavy. How does one ever deadlift 400+ lbs ?? I've got to stop seeing those TTT daily team updates. :) Seriously though- I felt better and my shoulders were in a better position. Definitely progress and good exposure today.
A2. Single-leg BB Good Morning @31x1 - 3 x 6 ea leg; rest 60sec (loading by feel))
@45 lbs. (10 lbs increase). Definitely the best this has gone yet. Was able to complete all sets without losing my balance. I wobbled a couple of times though.
A3. Alt Bird Dog + Fire-hydrant - 3 x 10 alow / controlled alt reps; rest as needed
B1. Side Plank Palloff Press - 3 x 8-10 ea side; rest as needed
B2. Rotational Medball Toss - 3 x 4-5 ea side; rest as needed
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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
No hunger. Macros feeling good
Mod carb
Protein 161g, Carb 193g, Fat 69g
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