4/1
Class overlap
+
25 min zone 2 bike erg
Fun little emom with michelle – really grindy on the front end but worked on speed and turnover in the back end
EMOM x 35
1st – 15 ski cals
2nd – 8 power clean @ 155
3rd – 14 echo cals
4th – 10 dbl kb deadlift
5th – 10 box jump over
6th – 10 burpee
7th – rest
Happy Birthday to me
4/2 – OFF
4/3
A – Double barrel front squats 6 sets of 6, all sets within 10-15lbs working load from last weeks best set), rest 2 min
180×2-185×4 had all intentions to go up for the last 2 sets but that desire changed pretty quickly into the first few reps at my second weight.
B1 – 40 sec lightly loaded wall sit, rest 20 sec
B2 – 40 jumping air squats for time (not full depth on squat, stop just above parallel, ensure you get some clearance and full hip extension at top of each rep), rest 3 min x 3 sets
Wall sit loaded at 26kb – 43-44-47 on time for jumping air squats ouch
C – Rounded back GHD hip extensions x 15-18, rest 90 sec x 5 sets (scale to bench glute kickbacks with towel/shirt under hips to keep low back neutral)
18 – really wanted to stop at 15 but just went for the extra reps
D – Single leg quadruped banded kickbacks x 18-20/side, rest 45 sec x 3 sets
18
E – Banded reverse squats from supine x 18, rest 90 sec x 4
I swear these are so deceptively hard