W2

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

+

A. Step in Box Jumps, 2/min for 8 min @ 40” (take 1-2 steps into the jump)

B. Power Snatch, 2 TnG start @ 60% each min for 8 min *increase up to 75%ish IF technique is smooth and dialed in, otherwise stay light

C. Back Squat @ 30X1, build to 2RM in 12 min, then -15% for 3 x 3 **drop sets of 3 reps

D. Reverse Hyper, 3 x 22 reps, rest as needed

E1. Thoracic Bridge- 3 sets of 3- 10 sec holds, rest as needed

E2. Jefferson Curls @ 3030, 3 x 5-10 w/ 15-20#’s, rest as needed

+

5 min Bike cool down

A. Done

B. 135, 135, 140, 140, 145 the rest of the way. Feels like I'm a little off off on the catch. Shoulders just not settling like normal. May be a little tight today.

C 315 2rm, 270 3x3

D. Done

E1. Done. Looks more like a table top than a bridge 😂

E2. 10 every set at 20.

Bike done