W1

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 @ 70% each min for 8 min

C. Back Squat @ 30X1, build to 3RM in 12 min, then -15% for 3 x 3

D. Reverse Hyper, 3 x 20 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. 150 and these felt and looked ugly.

C. 290 for max and 245 for drop sets

D. Done. Jerry rigged a GHD and a light band to make it happen

E1. Done. Very flat bridge really. Not too mobile that way.

E2. Done light. 15# per hand. Not sure what to expect. First time doing them. They got me a little bit the next day.

Bike done