2 Minute Dynamic Mobility x 4 sets
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25FT Sled push/sprint @ moderate load
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4 Minute AB:
30s @ high effort
30s easy
2 minute rest x 5 sets
AB: I kept the first 3 sets above or on 600 watts but dropped just below for the last 2 sets. I would still bounce back up to 600 but mostly just below it.
Saturday:
A. Push Press; 5 reps; rest as needed x 4 sets - build
B1. Weighted pull ups; 5 reps; rest 15s
B2. Toes to bar; amrap; rest as needed x 3 sets
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10 Minute amrap:
10 Deadlift 205lbs
15 Cal SKi
+
12 Minute EMOM
1st: 1 Round of 'strict' cindy
2nd: 15 Cal Row
+
10 Minute amrap:
10 HSPU
15 Calorie AB
+
6 Minute EMOM:
10 CTB Pull Ups
5 Burpees
**Both movements each minute**
A. 135, 165, 185, 205 B1. 20lb weighted vest and 15,15,15, on T2B's. Was losing my grip really. I had more in me for sure. Using a different rig in another room because other room was being used.
AMRAP: 6+3 and did all 5's on DL's. Ski stayed above 1000 cal/hr for first 3 or 4 rounds then dropped into the 900's for the rest.
EMOM: Kept pace but was right at 50 sec every time after Cindy and the row was right around 45 sec each minute.
AMRAP: 6+5 and broke HSPU's from the beginning. Did some 5/5 and some 4/3/3 throughout workout. Kept close to 325 or 300 on the Watts per round on bike.
EMOM: Did not get to this one. Time ran out on me before next class. Hip is ok. Not 100 but ok.
Monday:
Every 5 Minutes for 30 Minutes
15 AB Calories
8 Strict HSPU
15 Ski Calories
8 CTB Pull Ups
+
24 Minute EMOM:
1st: 30s Shoulder taps in push up position
2nd: 30s AB @ moderate pace
3rd: 30s battle ropes
4th: 30s Row @ moderate pace
**Volume progression while your hip heals**
A. Every 5 Min for 30: 2:29, 2:30, 2:29, 2:31, 2:34, 2:31
EMOM: Went smooth as a recovery
Tuesday:
A. Muscle Snatch; build to a tough TNG Double in 10 mins
B. Trap Bar RDL; 6-8 reps; rest as needed x 5 sets
C1. Strict Toes to bar; 6-8 reps; rest as needed
C2. KB Windmill; 8 reps each side @ lgiht weight; rest as needed x 5 sets
C2. KB Windmill; 8 reps each side @ lgiht weight; rest as needed x 5 sets
+
21-15-9 For time:
Deadlift 225lbs
AB Calories
B. 225, 275, 295x3 last sets felt good
C1,C2: Getting better at ST2B's, KB was fine as well
Metcon: 4:49 Broke all DL's 7,7,7/ 5,5,5/ 5,4 and Kept 359 watts or better on bike at all times. Hip was fine today but now that I'm not doing anything it's a little funny. It's not pain and hard to explain but I think I should give it a try and see how warm ups go?
Wednesday: **I don't want to prescribe squatting until we know how your hip is doing - email me Tuesday night - going to keep what you did last week in red for my records on what we may do depending on how you feel**
A. Back Squat @30x1; 5 reps; rest as needed x 4 sets **265 x 2 sets 295 x 2 sets**
B1. Band assisted shrimp squat @30x1; 6 reps right side; rest as needed
B2. BB glute bridge @30x1; 8 reps; rest as needed
B3. 'B1' rest as needed x 4 sets
+
15 Minute EMOM:
1st: 16 Calorie Row
2nd: 15 Wallball 30lbs
3rd: rest
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C1. Sorensen hold; 30s; rest as needed
C2. Dead bugs; 20 alternating reps; rest as needed
C3. Wall sit w/medball btw knees; 30s; rest as needed x 3 sets
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