4.26.16

Tuesday

Hip Opening Sequence- https://www.youtube.com/watch?v=4nf-BWJF_p4

Ankle CAR’s- https://www.youtube.com/watch?v=zxej8Vbn4VI

Lizard Walk- 50’ -was not pretty did my best

+

A. Power Clean, 4 x 1.1.1, rest 10 sec + 2 min
95, 135, 115,115 (form was a mess and got pretty frustrated)

B1. Back Squat @ 31X1, 4 x 5 reps, rest 30 sec
135,135,145, 145 tough weight

B2. DB Elbowing Row @ 20X2, 4 x 10/arm, rest 60 sec-
30lb good weight

C1. Pistol on a Box Progression, 4 x 5/side, rest 20 sec

C2. American Hip Thrusts w/ barbell, 4 x 10, rest 60 sec
60lb pre weighted barbell

D. FLR on Rings, 3 x 60 sec, rest 90 sec **(ran out of time b4 work and didn't do)

did not have access to assault bike so Row 25 sec: 116,118,120,119 me

4 sets of: Assault Bike or Airdyne Bike 20 sec MAX EFFORT, rest 2:00