Mar-24

Mar-24
AM
Elbow Prehab ~15min
*https://www.instagram.com/p/BXoowTTj-yu/
Shoulder Prep ~10min
-Cat / Cow – 10 reps focusing on increasing thoracic EXTENSION every rep
-wtd. Lying face-down PVC Lift-off @2.5# – 10 reps w/ 2sec hold overhead
-Cook Squat w/ focus on overhead position – 10 reps, slow & controlled
*https://www.youtube.com/watch?v=-nCVFdkpkQ0
+
A. Snatch DL x2 + Snatch Panda Pull x2 – build to tough complex for the day; rest as needed (we’ll keep the pull pattern as fresh as possible)
*https://www.youtube.com/watch?v=XAIzHT4ISBE

First time ever panda pull. But I like it. Not perfect yet but happy to keep those coming to develop good timing and speed.

B. Sandbag Bearhug Squat @32X1 – 5-6 reps on the 90sec for 5 sets (200#, if no heavier bag available, keep @ 150 and increase to 6-8 reps on the 90sec)
8 reps across with 150# – glutei and hammies on fire but no problem to finish

C. Unloaded Shrimp Squat w/ minimal assist from trailing leg – 4 x 6-8 ea side; rest as needed (film one set from side on ea leg)
Feels great.. video:

D1. Cossack Squat – 3 x 10 slow / controlled alt reps; rest as needed
D2. Single-leg GHD Hip Extension – 3 x 6 controlled reps ea side; rest as needed

PM
Hinge / Squat Position Prep
A. Sled-push – 200ft; rest as needed (mod load, keep spine fixed and step feet under hips rather than in-front)
445#
B. Hinge Position Anti-extension Pull-downs – 3 x 10 w/ moderate band tension; rest as needed
*https://www.instagram.com/p/BsWgaCSh_rt/ (drill #5)
C. Banded Quadruped Frog Rocks – 3 x 10 w/ light/mod band; rest as needed
*maintain spine stiffness throughout
Feels great for my hips
+
Big-3 core routine
A. McGill Curl-up – 3 x (3 x 5sec hold at top); rest as needed
B. Side Plank from Elbows – 3 x (3 x 10sec hold); rest as needed
C. Bird-dog – 3 x (3 x 10sec hold); rest as needed
+
2x Set:
2 Rounds
250ft Shuttle Run (50ft turn-arounds, setup as if this were a new open movement)a
20 UB Wallball @ 30#
10 BBJO @ 24″“
60sec rest
2 Rounds
50 double-unders
50ft DB FR Walking Lunges @ 50#
10 Lateral Burpees over the DB’s
60sec rest
TIME: 20:50 min – not sure about the round times but went unbroken and at fast pace. Maybe could have pushed a little more in the end. On conditioning pieces like this, should I always go full lactic/competition-effort or just hard effort throughout?

+
SAUNA 2×15 min + hör/cold + PWO Breathing Protocol 10 min 7-0-7-0

SUMMARY:
Sleep, Nutrition, recovery practices etc aligned and feeling really fresh. Elbow no pain, shoulder WAY better. Hips feel great, wallballs were feeling super smooth today and FR lunges also NO problem, frontrack felt great and was good to breath.