6/7/16 - 6/10-16

Wednesday:

A1. Cossack squats; 18-20 alternating reps - no added weight; rest 20s

A2. Dead bugs; 18-20 alternating reps; rest 20s

A3. Body weight glute bridges @20x1; 10-12 reps; rest 20s

A4. Hollow body hold; 20s; rest 20s

A5. Ostrich walk; 45s; rest 20s

A6. Couch stretch; 60s ea leg; rest 90s x 3 sets

+

10s @ 90% - NOT all out - just feel a little bit of power here

1:50 easy spin x 10 sets

+
15 Minute Z1

+
20 Minute mobility

A1,A2,A3,A4,A5: All recovery went well and I am excited to hit the workout on Friday!

Spin was good as well.  Did a run and row for recovery!

Thursday: Rest

Friday:

Granite games wod 1

+

20 Minute Airdyne

30s @ 85%

30s easy

GG WOD1: 71 reps, got to 275 10:46 and rested for 1:20 which might have been too long.  Hit 275 4 times on the clean and was good but was only able to lockout two of them.  It's been a while.  lol!  I am finishing the 275 and getting some burpees on MONDAY!

Saturday: Hip/unilateral + posterior END + Core

A1. Front rack BB Front leg elevated split squat; 8 reps; rest 30s btw legs/sets

A2. SIngle leg BB Glute bridge; 8 reps; rest 10s btw legs/30s btw sets

A3. Goblet Cossak Squat; 16 alternating reps; rest 2 minutes x 3 sets

+

5 Rounds for time:

12 Deadlifts 225

10 Calorie Row

8 Box Jumps 24"

+

3 Rounds

10 BB Ab rollouts

25s hollow body hold

25s arch body hold

Rest as needed

A1,A2,A3: 125 for these and it was a good stretch out.

5 Round Metcon: I really felt sluggish for some reason.  I was just moving really and my time was 9:54.  Pacing really but my  body feels good so I'm happy.  

Sunday: Rest