Mcgill Big 3
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Mini band or skinny band distracted prone leg lifts for glute activation – 5 sets of 5 with 3 sec hold at top of each, rest as needed (https://www.youtube.com/watch?v=2PAFlOkRldw)
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A1 – Banded ATYT x 6 times through, rest 30 sec
A2 – 1-arm alternating front plank x 60 sec (switch down hand every 10 sec)
A3 – Mini band around wrists scap circles with arms extended in front of body x 3/direction + mini band circles x 5 clockwise and 5 counterclockwise
A4 – Banded face pull into external rotation with slow negative x 8 reps, 3 sets, rest as needed
B1 – 1-arm DB high windmill x 5/side
B2 – 1-arm DB OHS x 5/side
B3 – 1-arm DB sots press x 5/side, 3 sets, rest as needed
(can elevate heels as needed on B2/B3)
Worked up to 45 for 2&3, stayed at 30 for sotts press
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AMRAP 15 min:
3 rounds
Row 15 cals
10 toes to bar
5 squat snatches – 135lbs
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3 rounds
Row 15 cals
10 chest to bar pullups
3 squat snatches – 165lbs
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AMRAP in remaining time
Row 15 cals
5 bar MU
1 squat snatch – 195lbs
3 bar muscle ups
Fatal flaw or error today. First off, talked a friend into doing this with me, he’s a really good lifter, and these numbers for him were easy, so instead of staying my training focus I got caught up in the moment a little. On row’s I started out at 1400+, and thought, hey I might be able to hold this, so I held 1300+ for the first 5 rounds. 6th round was were I felt the fall off. I felt really aerobic the first 3 rounds, until I tried to create a little separation by doing the first 3 reps tng of the last round of the 135. This was a big mistake, I kind of felt I spilled over to an anaerobic state at that moment and that’s where I felt the next 2 15 cal rows took their toll on me. Since we never or rarely get someone to train alongside in moments like these, this was a good reminder/learning experience. Could also do a few TAP bike sprints in warm up to delay the onset of the spill over I felt.