Apr-9

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

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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)

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A. Clean Grip DL – 5 x 1.1.1 @ same load as heavy double last week across; rest 10-15sec + as needed (drop from top) 

355# across – was tough but perfect positions

B. Double-overhand Banded Deadlift @20×0 – 5 on the min for 6 sets (205# bar + light-mod band tension — focus on BRACE at top & HINGE)

*focus here is coupling concentric strength (A) with eccentric control (B)

This was NICE! good feeling on glutes and hamstrings.

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Sport Practice 

EMOM for 20min (move through this with intent & focus)

Min-1 – 10 Alt DB Snatches @ 50# (rotate through Power / Squat / Split by round)

Min-2 – 10 DB 2-arm Squat Cleans @ 50# (floor)

Min-3 – 5 DB 2-arm Devil Press @ 35# (this movement tends to place a lot of stress on elbows, lets stay conservative with loading at the moment)

Min-4 – 5 DB 2-arm Burpee Box Step-overs ea leg

Min-5 – 5 Alt 1-arm DB OH Walking Lunges ea leg

This was really tough! Everything fine but the 10 burpee DB box step overs were almost undoable. Took me straight one minute if I did them at more or less max tempo. Was it 5 or really 10? 😃

10 minutes fast walk in the sun + PWO breathing

PM

10min cyclical warm-up (cyclical = run / row / ski / AB / etc)

10min Joint Prep (dynamic ROM / specific prep for workout)

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AB – 3 x 10sec @ 100% effort; rest to full recovery between each (record peak wattage)

1760-1720-1720

Not my best, but AM was pretty CNS intense too.

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6 Rounds

AB – 15sec @ 70-75% of max wattage

45sec Rest

15sec AMRAP TnG Power Cleans @ 155#

90sec Rest

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6 Rounds

AB 15sec @ 70-75% of max wattage

45sec Rest

Sled Push – 15sec @ heavy load

90sec Rest

This was better than last time. Was tough but a little easier than last time.

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10min Choice Cyclical @ easy recovery

Pace

+sauna 2 x 15 min + cold + PWO breathing

Overall some great days of training. I can see and feel, that we work on the right stuff and that motivates me and gives training purpose and fun.