Made up AM session from previous day, with the row and press @ 135 + bike and dead @ 275
A – Split jerk x 2 (alternate front foot each rep), new set EMOM x 12
205 off the blocks, felt more natural today, I know coming off the blocks made this much better from several perspectives
B1 – 1-arm DB split snatch x 4/side (dont jump to split, just drive the back foot backwards into a split catch), rest 60 sec
@70
Alternated which foot back I used. Didn’t really know so I wanted to play around with it. Just moving the foot back felt awkward without moving the front foot. Definitely against instincts
B2 – Single leg GHD hip extension x 6/side, rest 60 sec
Done
B3 – BB on back reverse lunges with 90 degree twist towards front foot in lunge x 10 alternating reps, rest 60 sec
@95
B4 – Single leg BB hip thrusts with 2 sec hold at top x 6/side, rest 60 sec x 3 sets
First set @ 155, couldn’t hold for 2 sec in the last few reps on each side, so the last 2 sets used 135
C – Zercher squat with axle bar @ 2020 x 8, new set every 3 min x 4
115
Not as bad as cyclist squats but they’re up there
D1 – Side lying banded clamshells x 8/side
D2 – Banded hip extensions from tall kneeling x 8 (squeeze glutes at top)
D3 – Banded psoas march x 4/side (maintain active hollow)
rest as needed x 5 sets
All accessory done
E – 10 min easy bike @ 100-150 watts
All bikes were being used
+
8 min breathing work from straddle seated position against wall @ 3162 tempo
So i skipped to breathing