Apr-19

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

+

A. Low Bar Back Squat @32×1 – 6 x 3; rest as needed (90-95% of heavy from last week across)

295# across

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

+

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

Odd – 8 BBJO @ 24″“ 

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

+

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)

+

3 Sets @ 100% effort

25cals Row

20 Erg-facing Burpees

15 KB Swings @ 2p

25cals C2 Bike 

Rest 10min b/t sets

THIS WAS DISGUSTING.

1. set 4:16

2. set 4:13

3. set 4:19

I subbed the C2 Bike with 20 cal on the Assault Bike. Thought thats a adequate substitute. We will get our C2 bikes in 1-2 weeks. The overall combination of this workout id almost the toughest you could think of.

Limiter was not really the legs. More like an overall fatique setting in, while doing the burpees.

Not sure if the c2 bike would have messed me up the way the AB did.

Overall I‘m happy with the effort. Didnt do a lot of lactic work in the last few months so I‘m also happy with the scores.

+

Choice Cyclical – 15-20min @ easy recvoery pace

PWO Breathing Protocol from BM

+Sauna 2×15 min sauna

Wrecked after this training day. Interesting:

Cold exposure is so much tougher/colder when your CNS and overall system is really fatiqued after a hard workout/day of training.