Saturday, December 19, 2015

T-spine Protocol x1
A

Front Rack Box Squat (2" below parallel) - 5 x 3; rest 2min (build to tolerance)

Result: 225 / 275 / 275 / 295 / 315

Well this felt a little heavier than I think I would've liked. No low back issues, but the weight get heavy on the 315 set. 

B

Clean Grip Deadlift - 5 x 3; rest 2min (build to tolerance)

Result: 315 / 385 / 405 / 425 / 425

I know this was 20# lighter than last time but the external loads were killer today. Not really sure why I felt so weak. I think I need to check my nutrition and make sure I'm getting enough protein. 

C1

Single-leg miniband Box Squat - 3 x 10 ea leg; rest as needed

C2

DB-2arm Single-leg Stiff-leg DL - 3 x 10 ea leg; rest as needed (20deg bend)

C3

Single-leg Glute Bridge - 3 x 10 ea leg; rest as needed

C4

Hamstring Shoulder Bridge Slider Curl - 3 x 10 ea leg; rest as needed

Good stuff all the way across. Kept it relatively light for the SLDL (55# in each hand). Overall, this didn't feel as rough as I expected. 
+
60sec AD @ 10min TT pace
15 Hang Power Snatch @ 75#
Rest 60sec
x6 sets (rest 2-3min b/t sets 3/4)

Used my stationary little 5 bike since the AD is out of commission. I was still able to generate the same effect in regard to the effort level. My taint hurts the most due to the tiny bike seat haha. 
+
T-spine Protocol x1

Everyday Core work

P- 2:55/2:47/2:50

R- 1:59/2:09/1:57

L- 1:55/1:59/1:54

Left side is building up to match the right, finally.