Sunday 4/3/2022 – Wednesday 4/6/2022

4/3

A. KOT protocol

B1. reverse sled drag 100ft

B2. reverse hyper, 12 reps x 3 sets

C. 30 minute cardio @ EN1/2 pace – off every 3 min to do mobility

4/4

A1. Front rack cyclist Squat @ 3230 tempo

A2. barbell hip thrust on bench

B. TTT compete masters crossover

15-12-9 

Row

Bike erg

Ski cal

Rest 3-4 min bt sets x 3 sets

7 and change each set

4/5

EMOM x 12:

Min 1: 6-8 Goblet Squats @ 2020 tempo

Min 2: 8-10 Bulgarian Ring Rows

Min 3: 10-12 BB Good Mornings

Min 4: 8-10 Feet Assisted Supinated Pull-Ups @ 2020 – Feet on Box for support 

Feet assisted supinated pull ups are much more deceiving than anticipated 

+

EMOM x 12 w/ Barbell @ 75lbs

Min 1: 20 sec AMRAP BB Push Press

Min 2: 20 sec AMRAP Hang Muscle Cleans

Min 3: 20 sec AMRAP Back Squats

Min 4: Rest

Pp – 17-18-19 hmc- 15-18-19 bs – 16-17-17

+

12 min AMRAP for quality

3 Wall walks

3 Twisting Squats/direction – band assistance if needed

20 Sec Beginner Frog Stand 

20 sec Diagonal Stretch/side

40 Backward Single Unders

40 Speed Steps

Always have to do something every now and again to make me feel not athletic in the backward single unders

+

Every 3 min x 5 sets:

Bike 1k

Only had access to echo today – 1:44 – 1:42 – 1:40 – 1:41 – 1:39

4/6

4-6 min constant movement reverse sled drag, light to moderate loading

👍

+

10 min AMRAP @ steady effort

Banded knee extensions from quadruped x 16-20, rest 45 sec

Banded hamstring curls from prone x 8-10/side, rest 45 sec

Frog pumps x 40 with pause at top, rest 90 sec x 4 sets

👍

+

4-6 min constant movement reverse sled drag, light to moderate loading

👍

+

10 min AMRAP @ steady effort

15-18 calf raises from small deficit

12-15 ant tib raises from a straight leg wall sit

8-10 hamstring bridges with feet on low box, slight bend at knee

Used my slantboard for the calf raise and that was perfect – assumed ant tib raise from straight leg was a lot like kot tibialis raise

+

4-6 min constant movement reverse sled drag, light to moderate loading

All sled walks were just under 5 minutes – just the natural time of the loop around the building

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