Mcgill Big 3
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Mini band or skinny band distracted prone leg lifts for glute activation – 5 sets of 5 with 3 sec hold at top of each, rest as needed (https://www.youtube.com/watch?v=2PAFlOkRldw)
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A1 – Banded ATYT x 6 times through, rest 30 sec
A2 – 1-arm alternating front plank x 60 sec (switch down hand every 10 sec)
A3 – Mini band around wrists scap circles with arms extended in front of body x 3/direction + mini band circles x 5 clockwise and 5 counterclockwise
A4 – Banded face pull into external rotation with slow negative x 8 reps, 3 sets, rest as needed
B – Back squats – 10,2,10,2,10. rest 3 min
215-305-235-335-245
C – BB hip thrusts 8,8,6,6,20. rest 2 min (go heavy for 8’s and 6’s, then drop load and burn for 20)
155-170-185-205-115
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10 sets
AB 12 cals @ 400+ watts
3 unbroken ring MU/10 toes to bar
rest 60-90 sec to keep sets unbroken
This felt really good today, I felt solid hollow positions on both movements, tight and controlled. Was really focused on a good gymnastics body line. Focused on a faster more aggressive turnover on muscle ups. I tried to hold 500+ for the first 6-8 calories, and cruised at 400+ for the remainder. Avg time per round 53-56 sec, just went on a starting a new set every 2 min for some structure.