Wednesday
Hip Opening Sequence- https://www.youtube.com/watch?
Ankle CAR’s- https://www.youtube.com/watch?
Lizard Walk- 50’
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A. Power Clean + Hang Squat Clean, 4 sets, rest 2 min: 121,131,143,153 (pc, failed on first attempt for hsq, had to take a litte time then got it)
(sigh i still like to muscle it and not be patient for that second pull. any tips?)
B1. Back Squat @ 31X1, 3, 2, 2, 1, 1, reps, rest 30 sec: 175, 199, 199, 209, 209 failed last one, went down wasn't coming back up ;o)
B2. DB Elbowing Row @ 20X2, 5 x 10/arm, rest 60 sec: 40lbs
C1. Pistol on a Box Progression, 4 x 5/side, rest 20 sec: tough as always
C2. American Hip Thrusts w/ barbell @ 20X2, 4 x 10, rest 60 sec **heavy: 119lb heavy
Ran out time for last D and sled push
D. FLR on Rings(
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Sled Push- 4 x 15 sec MAX EFFORT, rest 2 min **moderate load but should still be able to sprint without slowing down much
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