W5

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. Med Ball Granny Toss, 1/20 sec for 10 reps w/ 15-20# ball for max height

B. Squat Snatch, 1/45 sec for 15 reps **start @ 70% and build off feel of positions and wrist

C. 1 &¼ Front Squat @ 30X1, build to 1RM in 12 min, then -20-25% for 3 x 3 **drop sets of 3 reps

D1. Reverse Hyper, 4 x 15 reps, rest as needed **increase load

D2. Natural Knee Extensions, 4 x 6-8, rest as needed **make sure you keep hips fully extended throughout movement- https://www.youtube.com/watch?v=UI8u5CqsvSw

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

A done. Hit the 15' mark 1 time. Everything else was roughly 12 feet

B. 150 for 5, 155 the rest. Something was off today. Lost a couple behind me and 1 infront.

C, 275 max, 210 drop sets

D1 done

D2. All sets of 6,not sure if it matters, my knees kept wanting to open up (wider?) I started with my knees together but by rep 3 they would be pretty wide.

E1. Done in a 45# plate

E2. Done all sets of 10

Bike done