AM – Bike 25 min @ aerobic pace
Done. Meant to look at distance just for personal reference.
+
10 min locomotion work
A lot of duck walks, and bi-pedal movement
PM
A – Split Jerk – 6 sets of 2 @ 70%, rest 2 min (2 sec hold in split position each rep)
205
Was about 8 out of 12 on solid controlled landing. Non rally was on first rep and dialed it in better for rep 2
+
B1 – DB bent over scap retraction x 8/arm, rest 1 min
55 X 2, 60 X 2
Goal tempo was 1112
Could’ve definitely gone heavier but since this was the first exposure to this didn’t want to go crazy
B2 – 1-arm half kneeling landmine presses x 8/arm, rest 1 min x 4
35-40 X 3
40 felt top end for left arm today. Held each rep for 1-2 seconds at top of rep focusing on scap retraction
C2 – Hollow body hold 35 sec, rest 1:25 x 3
Done
5 extra seconds today was an extra suck factor.
C1 – Glute ham raises x 10, rest 1 min
done