Mar-26

Mar-26
AM
Trunk Stiffness
A. Stability Ball Stir the Pots – 3 x 10 alt reps; rest as needed
B. 1/2 Kneeling Landmine Anti-rotation Rainbows – 3 x 10 alt reps; rest as needed
C. Bird-dog DB Row – 3 x 10 ea side; rest as needed
Love the corework
+
Hinge Prep
A. Banded Pull-throughs – 2 x 15; rest as needed (light band tension, focus on hinge position)
B. Sled Pull-throughs – 2 x 15 pulls; rest as needed (moderate across)
Nice prep!
+
A. Clean Grip DL – build to heavy double; rest as needed (progress loading from last week)
355# – focus on positions and tightness
B. Clean Grip DL – 2 x AMRAP-2 @ 65% of „“A““; rest 2min active on AB b/t sets (leave 2-3 reps in the tank ea set)
15 and 14 reps @255#
+
Every 4min for 4 sets
2 Rounds
12 lateral burpees over bar
50 Double-unders
9 KB Swings @ 90#
Each round about 3 minutes. Went fast every time, was okay but tough in the end.

PM
Dynamic Running Prep ~15min
+
AB – 10min Time Trial
*top scores for elite CF’ers 220-230 range
+
Self-directed Recovery work ~20min
(cyclical -> breathing -> movement / mobility)

185 Cals – not a PR, but happy with effort. My legs were just feeling tired a bit early today. Conditioning feels a bit rusty at the moment. Overall great week of training. Feeling good.