Ido Portal Squat Routine #1
*https://www.youtube.com/watch?v=xPwG2hqnOx0
+
Choice Cyclical - 35-40min total @ EN1
I chose to do a 40 min spin since I'm doing the 30 min row test tomorrow...this hurt my butt.
PM
A
PM
A
2" Deficit Snatch Pull - 3,3,3; rest 3min (heavy across, maintain pulling positions, NOT TnG)
Result: 300# across
Went pretty heavy today and felt better as I went along. Watching the video, my positioning improved as well. The third set felt the best.
B
Ring Assisted Shrimp Squat @3111 - 4 x 10-12; rest = 2min mobility (if you feel you're ready switch to band assisted)
These fucking things. I'd rather do pistols.
C
Wtd. Supine Grip Pull-up - 3,3,3,2,2,2; rest 2:30(build)
Result: 35 / 35 / 35 / 40 / 40 / 40
This was actually a PR. Less than a year ago, my 1RM chin up was a 35# bell. Now I can do it thrice. Baby steps.
D
Wtd Ring Row - 6,6,6,4,4,4; rest 2min (tough)
Result: 35 / 45 / 45 / 50 / 55 / 55
Fuck this was tough. It was hard getting the full ROM at the end.
Kyle - I was teaching a member how to get the appropriate kip mechanics down for the bar muscle up. When demonstrating the "sit-up", I accidentally performed a full bar muscle up. I did experience some pain in my wrist but it was very minimal (about a 3/10). I'm happy that I was able to do this...even it was by accident.
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