W6

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

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

+

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

B. Squat Snatch, 1/60 sec, start @ 70% and build off feel to 1RM for the day

C. Front Squat @ 20X1, build to 1RM in 15 min

D. Front Squat @ 85% @ 20X1, 1 x max unbroken at tempo

E1. Reverse Hyper, 3 x 20 reps, rest as needed **adjust load, I want slight control on the way down, but still want it to swing under for traction

E2. Natural Knee Extensions, 3 x 6-8, rest as needed **make sure you keep hips fully extended throughout movement- https://www.youtube.com/watch?v=UI8u5CqsvSw

F1. 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

F2. Jefferson Curls @ 3030, 3 x 8-10 w/ 25#’s, rest as needed

+

5 min Bike cool down

A. Done

B. Started at 150, 155, 165, 170, 175, 185, 195 miss, 195 made, 200 miss.

C. 285 no belt! . Had 2 mins for a last attempt, went for 315 and almost passsd out.

D 245x6

E1. Done.

E2. Sets of 8. Btw we have a leg extension machine at the box.

F1. Done

F2. Sets of 10