30 min steady movement
2 min air bike
30 sec bear crawl
8 strict toes to bar
4 wall walks, 4 sec hold at top of each
2 min row
30 sec sorenson hold
8 1-arm OHS (4/arm, light load)
4 strict supinated C2B pullups, 1 sec hold at extension
Counted rounds but have sense forgot. Around 3 and change.
+
Band pull apart series and thoracic bridges
Done
9/24 – Active recovery (yoga, hike, Z1)
Chose yoga, and my hips and midline felt so good for most of the remainder of the day. Will definitely do more yoga
9/25/2015
A – Ido Portal squat routine
+
B – Zombie squats – 3 reps every 45 sec x 8 (95-115)
110
Felt good to have some spinal lading and oases new flexion.
C1 – Hip extensions @ 11X1 tempo x 15, rest 1 min
C2 – Supine leg whips x 5/side, rest 1 min x 3
Left leg was much easier than right leg, more from a mobility perspective
+
D – Air bike 4 min @ 75-80% aerobic pace, rest walk 1 min x 3
9/26/2015
A – Ido portal squat routine
+
B – 20 alternating TGU, slow and steady
Started at 70 but they would’ve been slow not necessarily steady. So finished with 53
+
C – 20 alternating cossack squats, rest 90 sec x 3
Felt good
+
D – 5 min AMRAP – sets of 30 unbroken DU’s
8
Poorly planned out on my part.
Changed ropes after the 2nd or 3rd set in. With one minute left I tried to get cute and do 90 straight instead of sticking to the rules and what was programmed, broke at rep 87.
+
Band pull apart series and thoracic bridges
Done
9/27 – Full rest