Apr-7
AM
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
C. Banded Quadruped Frog Rocks – 3 x 10 w/ light/mod band; rest as needed
*maintain spine stiffness throughout
+
Big-3 core routine
A1. Wtd. McGill Curl-up – 3 x (3 x 5sec hold at top); rest as needed
A2. Side Plank Banded Row (top arm) – 3 x 10 ea side; rest as needed
A3. Bird-dog – 3 x (3 x 10sec hold); rest as needed (focus on maintaining the trunk brace from A1/A2 during bird-dog)
+
A. Snatch DL x2 + Snatch Panda Pull x2 – 4-5 sets of complex @ 90-95% of heaviest last week across; rest as needed
225# x 2 sets
235# x 3 sets
Pull feels tight and good
B. Sandbag Bearhug Squat @32X1 – 8-10 reps on the 90sec for 5 sets (150# bag)
Always challenging on back and glutes/hammies, but 10 reps felt good across.
C. Wtd. Vest Shrimp Squat w/ minimal assist from trailing leg – 4 x 6-8 ea side; rest as needed
No problem.
D1. Squat Position Thoracic Extension – 3 x 6 w/ 3sec pause @ top ea rep; rest as needed
D2. Single-leg GHD Hip Extension w/ thoracic rotation away from active leg – 3 x 6 controlled reps ea side; rest as needed
Perfect session. Feeling great and strong.
PM
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
+
Self-directed aerobic / sport prep (report on blog):
Assault Bike:
5 minutes easy bike – nasal breathing
Right into..
1 minutes easy/1 minute mod/fast
50 sec easy/ 50 sec faster
40 sec easy/ 40 sec faster
30 sec easy/30 sec faster
20 sec easy/20 sec faster
10 sec easy/ 10 sec fastest
8 minutes of running drills (skips and some landing/switch direction drills)
3-5 minutes of SA dumbell thruster with pause oh and burpees. Especially breathing flow during movements.
Rest until fully recovered, GO!
+
6 Rounds completed @ or faster than Open pace
250ft Shuttle Run (50ft turn-arounds, setup as if this were a new open movement)
10 DB Thrusters @ 50# ea hand (if this bothers elbow, sub to 20x wallball
60sec AB / C2 @ easy recovery pace b/t rounds
+
6 Rounds completed @ or faster than Open pace
250ft Shuttle Run
10 Lateral Burpees over DB (can be single or double DB, your choice)
60sec AB / C2 @ easy recovery pace b/t rounds
19:48 all together. Completely unpaced, was nice. Hard effort each set and sustained pace.
+
PWO Breathing Protocol from BM + sauna 2×15 minutes + cold exposure
Reminder: I will finish my actual training days on Tuesday, so Thursday the new week of training will start. (Just if there was some confusion with sickness and missed days etc.)
