12/12 (mini deload)EMOM x 30
Min 1 – Row 12 cals
Min 2 – Reverse grip pushups x 8-10
Min 3 – 4 KB high windmills/side
Min 4 – Bent over supinated grip BB rows x 8-10 (light)
Min 5 – Lunge matrix x 3/direction/leg
For a 30 minute EMOM this flew by. I was surprised and had fun with it.
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20 min easy bike mixed with mobility (get off every 3-4 min to do some movement work – rolls, crawls, walks, support holds, carries, etc)
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8 min box breathing @ 3 sec in, 6 sec out tempo
12/13 (mini deload)
A – Banded back squats 10 sets of 2, rest 60 sec (light, good speed)
B – Kang squats 5 sets of 5, slow controlled movement, rest 90 sec
Even at a relatively light weight these are tough
C1 – Parallette shoot throughs x 12 reps (6 forward, 6 back)
These are fun
C2 – Hollow body flutter kicks x 20, rest 60 sec x 4 sets
D1 – Banded high to low wood chops from half kneeling x 8/side, rest 30 sec
D2 – Partial ROM GHD hip extensions x 12, rest 90 sec x 3 (start at parallel with neutral spine, flex to about 45 degrees then re-extend through glutes)
All done
12/14 (mini deload)
A – Clean doubles from blocks above knee @ 60% – 6 sets, rest 10 sec bt reps, 2 min bt sets, moderate loading
@ 185
B – Jerk dip squat x 2/Split Jerk x 1 – 6 sets at 60-70%, good mechanics, rest 90 sec
@ 185, had the chance to work off blocks today, so I took the liberty to do a second jerk cluster, hope this was cool
Playing with some timing, and positioning things with the jerk that didn’t feel great on Saturday but started feeling better today.
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6 sets, rest 60 sec bt sets
50 DU’s
10 sprawls
10-20-10 shuttle run
12:27
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12 min row
12 min bike, both just above conversation pace
Due to time constraints had to do 9 minutes each