Wednesday, May 18, 2016

Full-body CAR's

+

A

HB Back Squat - 5 light-moderate reps on the min for 10min (keep load under 50%)

@ 225# 

B

Clean Grip Deadlift - 5 light-moderate reps on the min for 10min (keep load under 50%)

@235#

C

Shoulder Press - 5 light-moderate reps on the min for 10min (keep load under 50%)

@120#

D. BB Pendlay Row - 5 light-moderate reps on the min for 10min (keep load under 50%)

@ 120#

Had to treat this like a 40 min EMOM again for the sake of time. Also, I peppered in AD @ EN2 during the rest because I wasn't going to be able to hit the rowing and AD afterward due to teaching class. This was god though. My back didn't get anywhere near as tight as it did last time, and I think the reason for that is  that I cycled through the 4 movements within the EMOM, rather than doing all 10 on back squat, all 10 on CGDL, etc. However, I'm just assuming. Either way, it was good. Got a good sweat going from it. 

+

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

Rest - 3min

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

+

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

As mentioned, I wasn't able to hit either one of these. I'll hit them today (Thursday)