AM
Prep
A. Reverse Sled Drag – 200ft; rest as needed (heavy load, keep upper back engaged, push through knees)
485#
B. Banded Pull-throughs – 3 x 10 w/ light/mod band; rest as needed
C. Tall-kneeling Banded Hip Extension – 3 x10 w/ light/mod band; rest as needed
*maintain spine stiffness throughout
D. Wtd. McGill Curl-up – 3 x 3 w/ 3sec hold ea side (place 53-70# KB on lower abs)
+
A. Low Bar Back Squat @32×1 – 5 x 5; rest as needed (90-95% of mod-heavy 5 from last week across)
I took 95%-100% from last week, so 285# to 295# because I set the bar up a little too high last week and it felt lighter this week with some technical cues I found online. (Last time I did LB squats was when I was 17 :-D)
B1. BB Front Rack Drop Lunge @2020 – 4 x AMRAP-2 ea leg; rest 30ec b/t legs + 60sec (115-135#, AMRAP-2 = leave 2-3 reps in the tank each set)
B2. BB Clean Grip RDL – 4 x AMRAP-4; rest 60sec (135-155#, leave 4-6 reps in the tank each set)
*set your brace at the top of each rep
10-14 reps on lunges and 12-15 reps on DLs – took 135# and 155# across) – really hard go tell when the point of „2 reps left“ is reached with those light weights. But smoked my glutes and hammies for sure.
+
EMOM for 12min (low-intensity sport practice — try to improve movement economy / efficiency)
Odd – 5 DB / KB 2-arm Power Snatch (play with both movements, focus on hinge positions & breathing within the movement. NOTE: start LIGHT and progress conservatively based on elbow
Even – 50 Double-unders (focus is on staying „“low““ to the ground + turning rope from wrists)
DB Snatch: 45#/50#/55# each hand – felt great
KB Snatch: 1pood/1.5pood x2 sets – definitely more stress on ellbow – but couldnt feel any pain or discomfort (just a feeling)
+
10min play / practice w/ DB 1-arm OHS (work through the following, based on your observations from last week)
-Squat Position Sky Reach (get into squat, reach 1-arm toward sky, other arm grabs opposite ankle — open thoracic positions)
-Counterweighted Thoracic Rotations *https://youtu.be/rr82FmMjyNs
-Banded RNT 1-arm OH Squat (unloaded, holding onto light band pulling forward)
-Light DB / KB 1-arm Box Step-up (fight for zero compensation OH, progress box height as you go)
I love to work on my overhead mobility, this will be a gamechanger. Seeing imrpovements in all areas.
Mobilityflows/stretching to finish off session. Compex midday to get ready for PM.
PM
15min cyclical warm-up (cyclical = run / row / ski / AB / etc)
10min Joint Prep (dynamic ROM / specific prep for workout)
+
AB – 30sec time trial
record peak wattage + total cals
*may need someone elst to observe peak wattage
40.4 Cals – max peak was 1860 and held like 1400-1600 throughout. Hardest 30 seconds you can probably do haha 🙂
+
Choice Cyclical – 15-20min @ easy recovery pace
PWO Breathing Protocol from BM
Breathwork afterwards + some eady stretching.
2×15 min Sauna with cold contrast and compex to finish the day. Looking forward to rest day. No signs of sickness anymore!
