Friday:
AB; 20s @ high effort - increased the time here so that you wouldn't have to push as hard as a shorter sprint - should take some pressure off the ankle but be careful and don't go super hard if it hurts.
Rest 4 minutes x 3 sets
+
3 Minute AB @ 250-275W
2 Minute amrap:
4 Power Clean and jerk singles 135
6 Burpee pull ups - if this bothers your ankle at all go to 6 push ups and 6 pull ups
1:45 rest x 5 sets
+
20 Minute easy bike
AB: All AB work was above 1000 watts
AMRAP: 2+2, 2+1, 2+4,2+4,2+4
Easy bike went well also. Thanks for the talk tonight. Looking forward to the week!
Saturday:
A. Box Squat to 20-24" depending on ankle; 4-6 moderate reps w/slow eccentric; rest as needed x 4 sets
B. Glute bridge @20x1; 6-8 reps; rest as needed x 4 sets
C. Close Grip Bench Press; 5 reps @21x1; rest 3 minutes x 5 sets *155 for 2 sets / 165 for 2 sets / 175 for last set**
D1. RNT reverse lunges right leg; 8 reps ; 20s; rest 15s
D2. Half kneeling bottoms up KB Press @20x1; 8 reps left; rest 30s
D3. RNT reverse lunges left leg; 8 reps;
D4. Half kneeling bottoms up KB press @20x1; 8 reps rightrest 2 minutes x 5 sets - since these were ok last week going to leave them in there...
No comments:
Post a Comment