Day was all thrown off so did not make it to the gym until late but wasn’t going to skip training. I did something tonight than all the time working together I have never done. I built the C pieces into my warm up. I know things are always placed in order for a reason, and I often have athletes do the same. I never like doing things out of order and out of context, but what would you tell those athletes that choose to do some accessory work out of order for their warm up.
A – Heavy KB rotational deadlifts x 16 (8/side), rest 2 min x 4
@100 might be one of my new favorite top exercises
B1 – Ring MU transition x 3/Ring MU x 2/Strict dips x 6, rest 60 sec
feeling heavy but kipping and pulling mechanics feel good
B2 – Top to top DB press from tall kneeling x 14 (7/side), rest 60 sec
50 across
B3 – DB reverse lunge into high knee raise x 12/side, rest 60 sec x 3 sets
50 across
Balance felt shitty tonight
C1 – Banded bird dogs x 10/side, slow movement
C2 – Banded psoas march from supine x 6/side
C3 – Frog pumps x 30, rest as needed x 4 sets
completed
D – Overhead yoke carry 100ft (break at 50), rest 2 min x 5 sets (stay at this setup for another week, then we will progress)
felt so much stronger today, didn’t raise the crossbar so I had to do split jerk recovery so even though that was a little more work, it built my confidence walking with it.