A – Banded box squats to parallel, wide(r) stance, 3 reps EMOM x 8165
Could’ve gone way heavier but gave me the feeling of the controlled eccentric
B1 – Banded glute march x 40 steps, rest 30 sec
B2 – Banded bird dogs x 10 reps, rest 15 sec
B3 – Banded hip thrusts x 10 reps, rest 2 min x 3 sets
done
C1 – Seated DB shoulder press elevator reps x 6-8 (half ROM, back to shoulder, full ROM, back to shoulder = 1 rep – https://www.youtube.com/watch?v=Njbh-0wHx8s)
30, 35 x 2
35 was a good load, not hard but my overhead positioning today wasn’t where I needed it to be today
Sneaky deep burn
C2 – False grip chest to rings hold with feet elevated in front of you x 15-20 sec, rest 1 min x 3 sets (adjust angle as needed to challenge)
holy shit these were hard at 20 seconds
+
3 sets
4 min AB @ 88-90%
1 min AB slow spin
forgot to check data as soon as I got off. Started at 400+watts the first 2 minutes but the Nancy legs kicked and made sustaining that less likely. Held around 376+ for majority of the remaining 8 minutes and the last 2 minutes were purewant to not give up.