AM – Bike 35 min @ aerobic pace
Done
+
10 min locomotion work
Done
PM
A – Dbl Barrel front squat – 5,3,1,5,3,1. rest 3 min
225-245-270-230-255-280
These were super hard today. Singles were easy, last triple felt better than the first but a grind still.
+
B1 – Rear foot elevated DB split squat x 10/leg, rest 1 min
40 across
Adductors felt really tight today so I stayed conservative, but could feel tons of Glute contraction
B2 – Banded lateral monster walk x 18 steps/direction, rest 1 min x 4
Green rogue bad.
+
C1 – 1-arm Banded tricep pulldown + 1 sec squeeze x 8, rest 1 min
Done
C2 – 1-arm ring rows x 8/arm, rest 1 min x 3 (find a tough angle that allows for full ROM with control)
done