A
Full-body CAR's - 5 slow/controlled rotations ea joint
These really help me feel loose going into warm up and it's really helping.
B
Free HS Hold / Free HSPU Practice - 15min
I think I may implement some variation of this in warm-up. I need to get better at these.
C
Power Snatch from blocks (hip) - 1 rep every 60sec for 10 sets (135-165# across)
Result: 165# across
Butter. Felt fast, explosive, and tight. I felt like I could've snatch 275# from this position today.
D
Box Squat w/ bands - 4 x 3; rest 2min (build to moderate triple, speed more important than load)
Result: 185 / 225 / 315 / 315
Started off with 185# to get a feel for the bands. I've never used them before and we don't have the appropriate platform. Had to jerry-rig it together. Not sure if I was as explosive as desired, but this was pretty new to me.
315# @ 2" band
E
Banded SPeed DL - 4 x 3; rest 2min (build to moderate triple; speed more important than load)
Result: 315 / 405 / 405 / 405
315# was too buttery so I bumped it up a little bit. 405# felt about right. I was still able to be explosive (or so I think) and remain tight in the middle. Video below.
+
EMOM for 9min
15cals AB
*complete each round at fastest AEROBIC pacing possible
Result: 8 for 9 (hit first 7, failed 8, hit 9)
The 600W training has been remarkably beneficial for this. I tried holding 600W - 650W for every round and was successful with getting the 15 calories in ~ 32 - 38 seconds...until round 8 where I failed, which was a bitch because that was basically 2 minutes of sprinting. I'd say that was the highest aerobic pace I could have possibly held.
+
AB - 10min @ EN1
+
NEW ED Core
Kyle-
Sorry I pushed this back. Rachel had to go to the hospital Wednesday night/morning for some complications with her pregnancy so, needless to say, I didn't sleep much and felt like shit on Thursday Friday. I'm trying to get caught up. I really liked today. It was fun and I'm really happy with the performance on the AD.
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