Tuesday, December 15, 2015

T-spine Protocol x1
A
Power Snatch from blocks (above knee) - 6 x 1.1; rest 20sec + 2min (mod-heavy across)



Result: 185 / 205 / 225 / 225 / 235 / 235

Not excited with how this felt, but 235# didn't feel very tough. Mechanics just felt a little sloppy.
 
B
Clean Grip DL from blocks (mid-shin) - 6 x 2; rest as needed (build to tolerance)


Result: 315 / 365 / 385 / 405 / 425 / 445

Last set felt a little heavy but it wasn't anything I couldn't handle. Feels good to not have a broken back. 

C
Strict Hanging Knee Raises - 5 x 10; rest as needed (control eccentric 4sec, NO hyperextension at bottom)


It's amazing the difference the eccentric portion makes. I was expecting to kind of breeze right through these but the 4 count down was killer.

D
Hollow Rock - 5 x 30sec; resta s needed


Always enjoy these.

+

60sec AD @ 10min TT pace
25 UB Wallball
Rest 60sec
x6 sets



Result - 16:17

Biggest frustration here was that the seams on our med balls are loose so all the dust and crap from the inside of the ball kept blasting me in the face and eyes. HOWEVER, I was able to complete all rounds unbroken, which I claim to be a victory since I practically had dirt thrown in my eyes every rep. 

+
Every-day Core Work
P - 1:55 / 2:03 / 2:21
R- 1:15 / 1:22 / 1:19
L - 1:13 / 1:16 / 1:14

Shoulders were pretty toast going into this tonight which is why the numbers are significantly lower than usual.
 
T-spine Protocol x1