AM
25 min bike @ Z1, off bike every 5 min to do locomotion work (duck walk, horse walk, lizard walk, ostrich walk, bear crawl, etc)
Done – good stuff
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PM
A – Squat Clean from high blocks – 1.1.1 x 5 building sets, rest 10 sec/2-3 min
250-255-260-265-270
Had some technical issues coming off the blocks today on the first attempt of the last two sets but cleaned it up and hit all reps.
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B – Clean grip deadlift @ 31X1 x 4-5, rest 3 min x 4 sets
255-265-275 x 2
I love and hate tempo deads, I always feel that I respond well to them but man they suck.
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C1 – 30 sec continuous side shuffle fast pace, 10m back and forth, rest 90 sec
Done
C2 – Banded adduction x 6/leg, rest 90 sec x 4 sets
Done
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D – RKC plank 10 sec on, start a set every 2 min x 4. FULL activation
Definitely much harder than I anticipated