Monday – 1/23/2017 – TTT

AMAB 10 min easy spin

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2 rounds

12 sec AB @ 700+ watts

48 sec AB @ 400+ watts

60 sec AB @ 200+ watts

rest off bike 4 min x 4 sets

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Quadruped rock back into planche lean with 5 sec hold x 3 reps, constant posterior tilt

Side lying pallof presses from sorenson hold x 5/side, controlled movement

rest as needed x 4 sets

Going to do tomorrow am if that’s cool
PM

Bicep openers

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A – Hang Squat snatch – 1 rep every 30 sec x 15 (light to moderate, 70kg or so)

165

This felt good, the quick turnover and volume made me feel like I was back to greasing the groove. Felt really good when we were doing volume work like this frequently

B – 1-arm bottoms up KB OH press from half kneeling x 6/side, rest 30 sec bt sides x 4 sets each

35 across

Wished I had access to some in between loads today. Wanted to see how many I could get at 50 so I did a 5th set just to see, and I got 3 on my left side

C1 – Lightly loaded prone liftoffs with 2-3 sec hold/rep x 5

PVC pipe plus 5 lbs, used 10 for the first set and I felt quality off hold was a little off. Felt hold was way better at 5

C2 – KB overhead drops from deadbug x 3-4 reps (constant hollow with at least 1 full breath cycle in overhead position), rest as needed x 3

These kind of sucked with the complete cycle of the breathing, but really like the also

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12 min steady pace, deliberate movement but never out of breath or grinding reps

Bike 8 cals

2 strict pullups

2 strict HSPU

Think it was 10 and change

Actually did strict c2b, because why not

And tried to play around with a narrower grip from time to time on the hspu

Fun day, was still pretty sore from the weekend so was nice blend of training pieces today.

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