15min Quad/Hamstring/Groin Mobility
*report
LAX Ball High Ham/BB Quad Roll/Band Assisted Cossack/Band Assisted Pancake/Couch/Frog
+
15min Circuit of:
Bar Hanging Arch-Hollow swings
Back to Wall HS Hold
Rings Support (top of dip)
*each isometric movment to tolerance, should not be 'maximal effort'
Feeling better.
+
A
Front Squat breathing clusters - 4 x 3.3.3.3.5; rest 8sec in front rack + 5min active on AD b/t sets (185-205# across)
Stuck with 185# across. This was a challenge. Each set really did a number.
B
KB 2arm Farmers Carry - 6 x 30sec; rest as needed (mod-heavy to heavy depending on shoudler tolerance)
Used 2 pood (70#). Treated it like a 6 min EMOM. Completed roughly 40m each :30.
C
Inverted Bar Row ""Support"" - 6 x 80% AMSAP; rest as needed (setup like your'e going to do inverted bar row but hold in an active scap bottom position until you reach 80% fatigue)
Each one was roughly :25 to :30. This was a little more challenging than anticipated.
+
20 Front Rack Walking Lunges @ 135#
20 UB Tuck-ups
Rest 3min active Row
x3 sets
Fuck me man. Those front rack lunges are something else. I'm terrible at that movement. I'm so far foreword and the perception of the movement is so difficult compared to how it should feel. This was a big ouch.
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