Wednesday, May 25, 2016

A1

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

A2

Band Assisted Cossack Squat - 5 x 8 alt reps; rest 30sec

These are the best. My hammies were decently tight going into today and these helped open them up a lot. 

A3

Mini-band Single-leg Box Squat - 5 x 8 ea leg; rest 30sec

Starting to get the hang of these, I think. Still a little strange, but they're improving. I'll film it next time and show you. 

A4

SL Slider Hamstring Curl - 5 x 8 ea leg; rest 90sec

+

EMOM for 24min

Min-1 - 10 Wallball @ 30%

MIn-2 - 10 Burpees

Min-3 - 10 Russian Swings @ 106#

Min-4 - 10 Push Press @ 135#

WB: UB across

Burpees: 10 across (1st time)

Swings: UB

PP: UB

This was a doozy today. It's wicked humid in the gym and the medball got mighty wet haha. Wrists felt good, low back was a little tight towards the end but it wasn't something that I couldn't work through. I think it was from sitting so much yesterday (2.5 hour plane ride + 3 hour drive home). 

+

B1

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

B2

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

B3

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

B4

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) 

All good here. These are a good challenge and they really keep me in check for maintaining joint health and better control of my body. 

C

6 min EMOM

2 Muscleups

Result: 10/12

I put this in here because I wanted to practice some MU cues that were given to me in Florida. Honestly, for being as tired as I was this afternoon, I'm happy with how these felt.