Jan-2 *mod-carb (repeat from Dec-26)
Warm-up (each exercise to the point of light local burning, then move on)
-trunk stiffness (plank w/ alt arm reach, glute bridge, banded palloff press)
-hip movement (3D lunge matrix, quadruped frog rocks, sumo squat to stand)
-scap movement (quadruped scap CAR's, PVC pass-through, scap pull-up maintaining hollow)
+
A. 1-Pause Clean Grip Deadlift (below knee, 1-full sec) - 2 on the min for 10 sets (moderate load, pay attention to hinge mechanics throughout the pull) @ 145 lbs. Liked this. Felt tension in gluts and hamstrings
B1. Small, tight arch-hollow swings x5 + Strict Pull-up x AMRAP ( 2,2,2,2) - 4-sets of the complex; rest as needed
B2. Standing Banded Kip Pulls - 5 x 10; red band rest as needed (keep the band light, focus on posture)
C. DB 2-arm Power Clean x8 + DB 2-arm Front Rack Alt Lunge x8 - 4-5 sets of the complex; rest as needed (moderate) DB=20 lbs DB Cleans were easy, lunges were more challenging. Legs felt heavy. Left hamstring tightened on rep on left leg on 4th set. Had to stop-eccentric contraction on left was too hard.
D. Inverted bar Row - 4 x AMRAP 9,9,9,8 UB while maintaining strict body-line; rest as needed to match at least 90% of previous set
+
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 178g C 200g F 54g
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