Apr-23

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 – AMRAP sets of 2 on the min @ 325-335#, stopping @ 7/10 fatigue level (= leave 3-5 sets in the tank, stop BEFORE signficnat mechanical deterioration)

Did 12 sets – felt good

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Sport Practice 

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

Min-1 – 30ft DB 1-arm OH Walking Lunge (opposite DB in FR, regional ’18 standard)

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 – 10 Atl DB 2-arm Burpee Box Step-ups

Min-5 – 8 DB 2-arm Push Press @ 35-50#

This felt WAY better today!

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)

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Every 2min for 5 sets

15sec AB @ 70-75% max wattage

15sec AMRAP Hang Power Cleans @ 155#

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Every 2min for 5 sets

15sec AB @ 70-75% max wattage

15sec Sled Push @ heavy load

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10min Choice Cyclical @ easy recovery pace

This was better than previous weeks. Focused and had power.

1860 watts on the xebex bike was peak.