W3

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Shoulder Extensions- https://www.youtube.com/watch?v=Hv8szNa1xJc

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A. Broad Jump, 1/45 sec for 10 reps

B. Power Snatch, 1/45 sec for 12 reps **start @ 70% and build off feel of positions and wrist

C. Back Squat @ 30X1, build to tough single in 12 min, then -15-20% for 3 x 3 **drop sets of 3 reps

D. Reverse Hyper, 3 x 25 reps, rest as needed

E1. Thoracic Bridge- 3 sets of 3 x 10 sec holds, rest as needed **feet elevated, focus on not hyper extending through low back but pressing through thoracic region

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

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5 min Bike cool down

A. Done.

B. Done. All at 155# every thing was out in front.

C. 315... failed 335 3 times. 275x 3x3

Everything felt so heavy today. Changed of diet last 2 weeks is catching up to me. Wanted to drop body fat percentage back down from 12 % current level. May have dropped too many carbs or something. Something is not right. Strength numbers are not good.

D. Done

e1 done

E2. Done all 8s

Bike done.