A1 – KB goblet hold front to back lunges x 5/leg, rest 30 secA2 – KB alternating cossack squats with low hips x 5/side, rest 30 sec
A3 – Prone scorpion twists x 5/side, rest 30 sec
A4 – Supine leg whips x 5/side, rest 90 sec x 4 sets
B1 – Tall kneeling KB halos x 5/direction, rest 30 sec
B2 – Lat flys x 4-5 controlled reps, foot assist as needed, rest 90 sec x 4
C – Squat clean thruster – 1 rep every 20 sec x 8, rest 2 min x 4
185-195-205-210
D1 – Planche lean with feet elevated 35 sec (active protraction), rest 60 sec
Thought I was going to fall on my face on set 3
D2 – Reverse table plank hold 35 sec (active hip extension), rest 60 sec x 4 sets
Good stuff
E – Yoke carry 100ft every 90 sec x 8
+140 (down 40 from last week with the extra distance) probably the right loading for the distance. Ankle Joints got a little irritated on the 7th and 8th set, probably just more an exposure and loading thing than anything else.
What is the goal takeaway, stimulus with the A piece? The main reason I ask is, today, the quality in my movement in the A piece felt super solid and highly demanding, especially on the Cossack squat today. The work just felt very effective, leaving me to feel like I was grinding on the last 2 sets of the squat clean thruster. Felt way heavier and more challenging than I thought those loads, should or would feel. Did the front to back lunges and Cossack squats play that big of a role in effecting my strength-speed endurance work? (I’m assuming that’s what the C piece of the squat clean thruster was.)