Nov-7 *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. Neutral Stance Clean Grip RDL - 5 x 5; rest 60sec (build to mod-heavy 5 for the day)
5 x 5 @ 125,135,145,150,150
A2. Single-leg BB Good Morning @31x1 - 5 x 6 ea leg; rest 60sec (build conservatively)
This was a real challenge to keep my balance. Left leg more challenging than right. Lots of neurons trying to fire. :). First set was barefoot and soft carpet. Remaining sets were barefoot on rubber mat. I was unable to maintain a 31x1 tempo. Goals for next week. This was a good exposure!
5x6 each leg @ 35,35,40,40,45 I had some reps that went well and others that were a challenge to keep from putting my leg down for balance
A3. Alt Bird Dog + Fire-hydrant - 5 x 10 alow / controlled alt reps; rest as needed
*no good videos of this -- perform a bird-dog and then slowly raise knee to the side into a firehydrant position -- then return to bird-dog
5 x 10
B1. Side Plank Palloff Press - 3 x 12 ea side; rest as needed
B2. Rotational Medball Toss - 3 x 6 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
Mod carb
Protein 161g, Fat 45g, Carb 202g
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