AM
Mcgill big 3
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3x through, not for time
Quadruped hip CARs x 2/side, slow and controlled
Quadruped rock backs with some controlled pelvic tilts at end range x 5-6
Adductor dips from half kneeling x 5-6/side, hold rig/support to remove some loading and get some controlled range
Just when you think you are somewhat mobile then you do CARs – it is a true hold my beer moment
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5 rounds @ steady pace, little sweaty with a movement focus
Bike 10 cals
20 quadruped plank to pike knee extensions (elevate feet slightly, and squeeze quads at top of each – https://www.youtube.com/watch?v=T4H5hgPaIaw)
20 mini band around knees hip thrusts from bench
Bike 10 cals
10/side straight leg adduction liftoff from side lying (https://www.youtube.com/watch?v=tsoa-SwMWlE)
10 banded pull throughs from semi-sumo stance, controlled range
These felt really good this morning…..the bike felt easier to hold a higher pace after the hip thrusts, i will remember that next time I have to hammer down on a bike sprint…..and I put on a 30 minute playlist so the goal was to move with some intention to finish before playlist was up. It was also really hard to get a little sweaty with as cold as it was this am
PM
Thorough warmup
One of the better warm ups I’ve hit when it was just on me for a workout
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For times
20 bar facing burpees
5 squat snatches @ 165lbs
1:55 – burpee done in :56
(rest 2 min)
100 DU’s
4 squat snatches @ 185lbs
1:57 – felt the best of all the barbell lifts
(rest 2 min)
30 wallballs
3 squat snatches @ 205lbs
3:40 – took 30sec before hitting first rep, but it was not a pretty rep, 2nd rep was better, 3rd rep was rushed and missed.