6.20.16

D3

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

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

Narrow Grip OHS w/ bar- 3 x 5-10 **trying to get narrower grip and deeper squat every rep: didn't wear my lifters...so doing my best as far a form

A. Back Rack Kossack Squats- 4 x 8/leg, rest 30 sec b/w legs **focus on stretch at the bottom: used bar, was tough, was sweating and by last set took 60 sec rest btwn

B. Natural Knee Extensions (band assistance if needed)- 2 x 5-6, rest as needed

C1. Lateral Crossover Step Ups, 4 x 8/leg, rest 60 sec **holding DB’s by side: 10lb, 10lb, 15lb, 15lb, video is with 10lbs

C2. Wide Grip Lat Pull Down to Chest, 4 x 10, rest 60 sec **2 sec pause at chest: 40, 50, 60, 60

D1. Goblet Squat w/ DB @ 15X1, 3 x 10, rest 60 sec: 25, 35, 35, was trying my best not to lean forward too much

D2. Dyamind Push Ups, 3 x 10-15, rest 90 sec: 10,12, 13

+

For time: 14:56

3 rounds

Row 500m (brutal, felt like forever since other ones are usually 250 or less)

12 Deadlifts, 115# (111, used olympic plates)

10 DB Thrusters, 25#/H

Rest 90 sec