A – DB movement exploration/variability
(DB power clean + Db hang power clean) * 5 reps, rest 30 sec (1 rep = power clean from floor and hang power clean)
1-arm DB push press x 3/1-arm DB push jerk x 3/1-arm DB split jerk x 3, 1 time through each side, rest 30 sec
1-arm DB thrusters x 5/side, rest 30 sec
1-arm DB OH reverse lunges x 6 steps/side, rest 30 sec
DB filly presses x 5/side (opposite arm KB front rack hold), rest 90 sec x 3 sets
B – Multi directional lunge matrix with arm drivers in:
– arms over head lateral flexion right
– arms over head lateral flexion left
– arms in front rotational right
– arms in front rotational left
– arms in front reach in front to overhead
3 reps in every position with each hand driver. you’ll lunge forward, backward, and laterally, and go through these movements from each position
C1 – Band assisted nordic curl negatives x 5, rest 1 min
C2 – Single leg hip hinge cone touch drill, work side to side on each legs (3 touches/hand/leg – https://www.youtube.com/watch?v=fd9PYWvt_9w)
C3 – Straight leg seated lift offs from straddle x 8 and from feet touching x 8, rest as needed x 3 sets
D – HS rebalancing from belly to wall hold, 4-5/variation – https://www.youtube.com/watch?v=YiiPAook8Dc, rest as needed x 4 sets
E1 – Mini band knee press aparts from seated x 25
E2 – Side lying sorenson hold with plate pressouts x 5/side, rest as needed x 3 sets
Most of this day went really well until I got into C. Up to this point the DB work was all at 50’s. This was an easy load but movement exploration was solid and efficient. The nordic curls took forever to find a set up that was even halfway decent, but still didnt’ have a good one. So will keep exploring. From that point my fatigue became more fueling related, so next Wednesday will just have to get more calories in for the rest of the session to be effective.