1/25 (easier)
Hang squat snatch – 1 rep every 20 sec @ 135-155lbs x 20
145 x 10, 155 x 10
+
1-arm DB tempo OHS x 4/side, tempo = 32X1, rest 30 sec bt arms x 4 sets/side (adjust loading to challenge tempo/positions)
5/50/70/95 and the 70 and 95 actually felt better than the lightler loads
+
Sumo deadlifts @ 31X1 tempo x 4, rest 2 min x 6
235 x 1, 255 x 5
+
Banded hip thrusts x 20 + 20 sec iso hold at top of last rep, rest 2 min x 4
Done – and nice deep burn
1/26 (cyclic/movement)
Bike 12 min warmup, 1 min nasal 2 min regular breathing x 4
done
+
Every 2 min x 10
20 bike cals
(do this in a waveload format, getting progressively faster for first 5 sets to have the 5th set be about 90-92% effort, then back off for 6th set and do another progressive wave for 6-10, trying to have corresponding sets be a little faster than the first 5)
1:28 – 1:27 – 1:22 – 1:13 – 1:04 – 1:31 – 1:18 – 1:14 – :59 – :54
+
2 sets
Banded ankle dorsiflexion x 10/side – https://www.youtube.com/watch?v=SBrHvR0BomM
Banded ankle plantarflexion x 10/side – https://www.youtube.com/watch?v=ak-LQboTk24
done
+
Lower body flow – 2x through (should take about 5 min) – https://www.youtube.com/watch?v=FnwcRk7xTLY&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz&index=10“
Dont quite have the cossack squat get up without hands…..in fact not even really close. But that is something I wouldn’t mind being able to achieve in my next lifetime