Wednesday – 8/3/2016 – TTT

mobility protocol was harder today as the upper body had a little soreness. Had to do the bulk of the work in a separate session. A – Back rack split squats x 5/side, rest 1 min bt sides x 4 sets each

165 across 

B – Floating deadlifts 6 sets of 4, rest 2 min

185 x 2, 215 x 2

Was focusing on consistency 

C1 – Single leg opposite arm KB RDL x 5/side, rest 90 sec

53-62-62-53

C2 – Hanging L-sit ALAP, rest 15 sec

15-13-12-8

C3 – Toes to bar AMRAP (-1), rest 90 sec x 4

17-14-13-12

Holy shit it was hard to keep my core tight in the back swing of the kip. 

D1 – Hanging shoulder circumductions x 5/direction

D2 – 1-arm bottoms up overhead KB carry x 100ft/side, rest 1 min bt sides x 3 sets

20

walked slow and short steps to focus on keeping my ribs down while pressing up and pulling back. 

+

3 min AB @ 300-350 watts, rest 2 min x 4

hovered between 318-324

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