Passed 2 Days

9-May

Full-body CAR's

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A

HB Back Squat - 5 light-moderate reps on the min for 8min (keep load under 50%)

Used 225# for all. 

B

Clean Grip Deadlift - 5 light-moderate reps on the min for 8min (keep load under 50%)

Used 225# for all 

C

Shoulder Press - 5 light-moderate reps on the min for 8min (keep load under 50%)

Used 115# for all

D

BB Pendlay Row - 5 light-moderate reps on the min for 8min (keep load under 50%)

Used 115# for all. 

This was a beast because I was so rushed in time that I basically just did  a 32 minute EMOM. Just bounced from one move to the next. It did a number. I was able to complete all the reps though. 

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Row - 15min @ EN1...every 3rd min sprint 10sec @ 100% effort

Result: 3356m

Rest - 3min

AB - 15min @ EN1...every 3rd min sprint 10sec @ 100% effort

Peak wattage: 1963W 

Calories: 133

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Trunk/Lumbar Stability - 3 Rounds

Landmine Anti-rotation Rainbows - 10 alt reps

1/2 Kneeling Banded Palloff Press - 10 reps ea side

Seated BB Good Morning (empty bar) - 10

Jefferson Curl - 10

Sorry I did this today. It's been very difficult to get up at 4:15a and make it to the pool by 5a with Madeline. The only other time the pool is open is during lunch time, but there is only 6 lanes and 4 of the 6 are reserved for the Army people. I'll try to make it sometime this week, though. 

10-May

A1

Seated Squat Rocks w/ Isometric Hold - 4 x 5; rest 30sec (hybrid sumo stance, 3sec iso hold)

A2

Band Assisted Cossack Squat - 4 x 8 alt reps; rest 30sec

A3

Mini-band Single-leg Box Squat - 4 x 8 ea leg; rest 30sec

A4

SL Slider Hamstring Curl - 4 x 8 ea leg; rest 90sec

This sequence was something else. I liked it, but it was very different. I struggled the most with the slider curl (this was because I didn't have any sliders, but what I did use was a small piece of hire board that didn't slide all too well). This was good, though. I feel like it really helped activate my posterior as well as get some good ankle opening in. 

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EMOM for 20min

Min-1 - 10 Wallball 

MIn-2 - 10 Burpees

Min-3 - 10 Russian Swings @ 106#

Min-4 - 10 Push Press @ 135#

Wallball @ 30#: UB across

Burpees - :29 / :32 / :30 / :33 / :54

Swings: UB across

Press: UB across 

This snuck up on me quick. I wasn't sure what size medball you wanted me to us so I used the 30# because I hadn't for awhile. Surprisingly, in regards to PRE late into the EMOM, the Wallball was the easiest. I was a little surprised that the push press wasn't deemed the easiest towards the end. Maybe it was seemed more difficult because of the 30# ball. I'm not sure. Anyway, good EMOM. 

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A1

Arch-Hollow Roll - 4 x 5 slow, controlled rolls; rest 30sec

A2

Single-leg Unloaded Goodmorning - 4 x 8 ea leg; rest 30sec

A3

Standing Hip CAR - 4 x 5 slow controlled rotations ea leg; rest 30sec

A4

Standing Knee Extensions - 4 x 5 slow controlled extensions; rest 30sec (standing on one leg, lift knee into flexion as high as possible while keeping supporting leg/hip in as much extension as possible, extend knee without letting femur drop, hold 1sec, then slowly lower and repeat) 

Had to wait to do this after class. Ran out of time beforehand, plus I felt like I needed a decent amount of recovery to be able to focus again. It took awhile to recover because of how hot it was. It was intense in the box today, with heat. Felt like Indiana in late July/early August. Just freaking hot.