Dec-19 *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. Heavy Sandbag Bearhug Squats @3121 - 6 x 6; rest as needed (these should be TOUGH reps)
#130 - Last 2 sets tough. 1-2 min rest between sets
A2. Uneven Grip Towel Pull-up @21x1 - 6 x 3.2; rest as needed (alt lead arm each set so that 3-rep set is distributed to different arm each set 15 sec rest between clusters. 60-90 sec rest between sets
B1. DB 2-arm Drop Lunge from 6-8"" elevation - 5 x 12 alt reps; rest as needed (moderate)
3 25lbs plates = 6.5 inches 15 lbs DB 5 x 12
B2. DB 2-arm Bent Over Row - 5 x 12; rest as needed (maintain spinal position as top priority)
25 lbs DB
C1. Tall Kneeling Landmine Anti-roation Rainbows - 3 x 12 with 2- 10 lbs plates on 45 lbs bar. rest as needed
C2. Quadruped Bird-dog Row - 3 x 8 ea side; rest as needed 40 lbs kb-easier than last session.
+
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
P 171g, C 174g, F 65g
Reviewed 2016 and 2017 55+ masters rx open workouts. I've got a lot to work on. Exciting!
Skills- Double unders, C2B pull-ups, kipping pull ups, T2B.
Movements- front rack, DB and barbell snatch, clean DB and barbell, OH position and deadlift/row positions
Strength- Deadlift, shoulder presses/thrusters,- basically everything.
Great swimming vid! Rock star!
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