KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
3 times through
Teacup rotations were a no go on the left, everything else felt good
+
A1 – Snatch pull x 1.1.1, rest 5 sec/30 sec
235 – felt really good and focused on positioning
A2 – Seated tall box jump x 1.1.1.1, rest 5 sec/3 min x 4 sets
B1 – GHD situps x 3131 tempo x 6-8, rest 1 min
B2 – GHD raises x 4 + GHD hip extensions x 8, rest 1 min x 4
this pairing started off really well, 8’s across on sit ups and then by set 4 my stomach got a little uneasy
C1 – Sumo stance deadlifts @ 31X1 tempo x 5, rest 90 sec
215
C2 – Straddle tuck ups x 12-15, rest 90 sec x 4 sets
Done
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Did toe assisted ring support
4/16
E4MOM x 3 sets
AB 15 cals
12 dbl DB front squats @ 50/hand
100ft prowler push high effort
1:58 – 1:55 – 2:08
My legs were dead in the 3rd set
+
E4MOM x 3 sets
Row 15 cals
15 heavy wallballs
60 DU’s
Holding that position for du’s hurt so they were a no go
Adjusted to 20 cals and 20 wall balls
+
E4MOM x 3 sets
Run 400m
20 box jump overs @ 24in
First of all, is it possible that the belt on a trueform can get a little tight and not have much give. I felt like I was working extra hard to pull the belt and run. I know I’m not a great runner, however, each 400m was a shit ton of work
Each round was around 3:30
+
AB 15 min, do this as 5 sets of (1 min nasal breathing only + 2 min regular breathing)
Kept bike wattage above 225 watts the whole time. Wasn’t sure what type of effort we were looking for. After reading oxygen advantage I spent more time practicing nasal breathing only. So I enjoyed this attention to detail with breathing.