Saturday – 11/5/2016 – TTT

A – Banded deadlifts 10 sets of 3, not TNG, should accelerate through bands used 165 across, focused on speed, rested 1 min b/t sets 

B1 – Uneven ring pullups x 4/side, rest 60 sec

felt solid today 

B2 – Twisting squats x 5/direction, rest 60 sec

Getting the hang of these, what’s the goal takeaway?

B3 – DB reverse lunge into high knee raise x 10/side, rest 60 sec x 4 sets

40’s across – balance on right leg was more of a limiter than normal, will be more comfortable and so more weight next time for sure as I know my proprioception will n way better next exposure 

C1 – Banded bird dogs x 10/side, slow movement

my new favorite movement. Plan on using in my warm up, especially since I already use bird dogs 

C2 – KB overhead drops x 5, slow movement in hollow position, rest as needed x 4 sets

D – Front rack yoke carry as far as possible in 2 min, rest 2 min x 5 sets 

had to do banded kb’s on bar, 53/side – 30ft walk with turnaround – this sucked. Didn’t feel as challenging on the midline as the yoke did last week, but the shoulders, rack and mid back were definitely challenged 

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