Friday, February 26 + Sunday, February 28, 2016

Friday, Feb 26, 2016

A

Full-body CAR's - 5 slow/controlled rotations ea joint

 

B

Free HS Hold / Free HSPU Practice - 15min

 

A little better, but still not pretty.

 

C

Box Squat w/ bands - 5 x 3; rest 2min (use heaviest load from last week across)

 

Result: 315 / 315 / 315 / 315 / 315 / 405

 

I know that there are 6 sets here instead of 5, but that's because I was feeling pretty good and 405# went up like butter for all 3 reps. I used a medium band for these (same as before) but used a more up-and-down angle for the band and not forward. I must say that the angle if the band makes a remarkable difference. 

 

D

Banded Speed DL - 5 x 3; rest 2min (use heaviest load from last week across)

 

Result: 405 across

 

Wanted to stay very explosive so I stayed with 405#. 

+

9-6-3

Power Snatch @ 135#

Lateral Burpee over the bar

Rest 5min (active on AB)

x3

 

Result - DNF

 

As I was starting this, people walked in for class. I didn't get into a super rush and warmed up properly because no one was signed up for the class so I thought I had time. Lesson learned.

 

+

Full Lumbar Routine - 1x through

NEW ED Core

Sunday, Feb 28, 2016

Open Workout 16.1

 

Result: 138

 

Stayed quite conservative here. Don't get me wrong, I was worked, but far from gassed. It was moderately difficult to hold back because I got smoked by the other coaches, but I kept to the game plan of 4+4 C2B and UB walks. We'll see how Wednesday and Thursday go. Should be fun. 

+

AB - 15min @ EN1

Mobility + CAR's + Movement  - 30min