W4

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. Standing Triple Jump, 1/min for 8 min

B. Hang Squat Snatch, 1/60 sec for 12 res **start @ 70% and build off feel of positions and wrist

C. Zombie Squat @ 30X1, build to 1RM in 12 min, then -20-25% for 3 x 3 **drop sets of 3 reps

D. Reverse Hyper, 3 x 30 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 8-10 w/ 25#’s, rest as needed

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5 min Bike cool down

After years of wrestling and fighting with bad shoulders those dang shoulder extensions were rough. I honestly could not rotate my shoulders out enough to have my fingers pointed away from me. 🙄

A. Done. Roughly 248 inches? Not a grasshopper lol!

B. 150, 150, 150, 154, 155, 155, 160, 160, 160, 165, 165, 170

Felt good, but I'm that weird guy that feels better squat snatching than power snatching.

C. 275. Mins blown. I may have had a little more but I was seeing stars on that last rep.

220x3x3

D. Done, I also have noticed that my right electors get blown up here but not my left.

E1. Done on a plate. Tried a box but I extended through the low back using the box.

E2. Done 10,10,10

Bike done.