4/17
A – Double barrel front squats 6,4,2,6,4,2. rest 3 min
175-190-210-185-205-225 – I definitely was conservative on the front end of the wave because I really wanted to hit 225. I know it’s part of the magic but the second wave felt super primed.
B1 – 30 sec lightly loaded wall sit, rest 30 sec
B2 – 35 jumping air squats, rest 30 sec
B3 – 30 sec lightly loaded wall sit, rest 30 sec
B4 – 35 jumping air squats, rest 4 min x 2 sets
I knew this was going to be tough but when i finished reading it that it was only 2 sets i got really excited. I do also feel the ability to tolerate all the jumping air squats WAY more over the course of this progression.
+
5 sets, not for time
20 rounded back GHD hip extensions
20 sec right side plank (straight arm)
20 kneeling banded crunches
20 sec left side plank (straight arm)
Might be the best and most focused I have been on accessory. Definitely was inconsistent with the kneeling banded crunches