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. Heavy Sandbag Bearhug Squats @3121 - 6 x 5; rest as needed (these should be TOUGH reps)
6 x 5 @3121 @ 130 lbs. Hard to pick up too.
A2. Uneven Grip Towel Pull-up @21x1 - 6 x 2.2; rest as needed (2 reps w/ ea arm lead). Left hand grip/pull on towel more awkward/weaker
B1. DB 2-arm Box Step-over @ 20"" - 5 x 12 alt reps; rest as needed (moderate)
25 lbs DB 5 x12. Focused on controlled neg. off box. Grip was tired by 12th rep
B2. DB 2-arm Bent Over Pendlay Row - 5 x 12; rest as needed (maintain spinal position as top priority)
25 lbs DB 5 x12. focused on thoracic position
C1. Side Plank Palloff Press - 3 x 15 ea side; rest as needed
C2. Quadruped Bird-dog Row - 3 x 8 ea side; rest as needed 35 Lbs KB.
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Spine Movement
Lax Ball T-spine Crunches - 1 pass on entire spine
Quadruped Thoracic Extensions - accumualte 12 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 6-8 reps in each position
Mod Carb- new macro plan
Protein 169g, Carbs 187g, Fat 56g
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