4/10/16 - 4/16/16

Monday: Hip/Unilateral rehab/strength + Posterior END + Snatch  tech

A. Halting snatch deadlift; 3 reps; rest 2 minutes x 5 sets *If necessary use straps - esp if the hands are the limiter*

B. Kang Squat w/2-3s pause in bottom; keep load light and stop if it bothers your hip; 6-8 reps; rest 2:30 x 5 sets *Lets keep this at 105 this week*

C1. Deadlift; 10 reps @ 255lbs; rest 30s

C2. Monster Band walk forward; 35s; rest 30s

C3. Sorensen hold; 35s; rest 2 minutes x 4 sets

+

14 Minute EMOM:

1st: 12 unbroken Power Snatch 75lbs

2nd: 45s Row @ 85% *1200 cals / hr preferably*

+

14 Minute EMOM:

1st:  12 Bar facing burpees

2nd: 45s airdyne @ 85% *keep same pace as last week*

A. 225x2 & 255x3 for HSDL.
B. Kang Squats are taxing even though it's light weight.
C1,C2,C3.  Unbroken sets and everything felt good.
14 min EMOM:  Thanks for giving me more time and sets of 12.  Very nice!  This was tough but got through it.  Didn't have a lot of time so I rested 3 minutes and went to next EMOM.
14 min EMOM:  GOD AWFUL with a 3 min rest after the last EMOM.  Managed to keep pace though and laid on the ground for bit after.  

Tuesday: Cyclical Aerobic Power intervals

Airdyne 60s @ 10 minute pace *70-72 RPM's this week*

Airdyne 60s @ high end recovery pace *61 RPM's again this week* x 5 sets

+

Row 250m @ 2k pace 

Airdyne 2 minutes @ high end recovery pace x 5 sets

+

Row 500m @ 85%; rest 2:30 x 6 sets *1:46-1:48/500m each set if possible.  If it goes over 1:50/500m shut it down for the day*

+

20 Minute Z1 flush of choice

Kept pace on all A.D. work.  No problem on with RPM's.  
ROW TIMES: 1. 147.0, 2.  146.9, 3.  146.6, 4.  146.9, 5.  146.7, 6.  147.4
Did A.D. for flush.  Went to another Airrosti appt.  She gave me some more exercises to activate my right glute.  She says it's shutting  off because of my hip.

Wednesday-Sunday: Travel to Cancun