Apr-12

AM

Prep 

A. Miniband on knees Reverse Sled Drag – 200ft; rest as needed (heavy load, keep upper back engaged, push through knees)

B. Banded Pull-throughs – 3 x 10 w/ moderate band tension; 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)

*https://youtu.be/7VaEMHF517U

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A. Low Bar Back Squat @32×1 – 6 x 3; rest as needed (build to heavy triple for the day)

Up to 335# – still improving technical. Feeling better and better.

B1. BB Front Rack RLE Split Squat @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. Hang Power Clean from below knees – 4 x AMRAP-4; rest 60sec (115-135#, leave 4-6 reps in the tank each set)

*set your brace at the top of each rep

+-10 reps @135# splitsquat

+-10 reps @135# HPC

+

EMOM for 12min (low-intensity was sport practice — try to improve movement economy / efficiency)

Odd – 12 DB 1-arm Thrusters @ 60# (6/6 each set, practice hand switch at top)

Even – 60 Double-unders (focus is on staying „“low““ to the ground + turning rope from wrists)

Doubles getting so much better! DB thruster feeling good.

+

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 throacic 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)

PM

15min cyclical warm-up (cyclical = run / row / ski / AB / etc)

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

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3 Sets @ 80-90-100% effort by set

25cals Row

20 Erg-facing Burpees

15 KB Swings @ 2p

25cals C2 Bike 

Rest 4min b/t sets 

Did the last set just below 4 mins (3:58) but didnt have 100% today, was a bit tired today. No special reason. Will get it next week. Thought better a little lower intensity than not doing it.

+

Choice Cyclical – 15-20min @ easy recvoery pace

PWO Breathing Protocol from BM

Sauna 2 x 15 min + cold