AM
30 min bike @ Z1, off bike every 5 min to do locomotion work (duck walk, horse walk, lizard walk, ostrich walk, bear crawl, etc)
Done
PM
A – Squat Clean from high blocks – 1.1 x 6 sets, rest 10 sec/2 min. all sets at 255, focus on speed out of bottom
A little forward in some of my lifts today, those I wasn’t as fast as I needed to be out of the hole. When I focused on a big explosive pull I felt quick and fast out of the hold which I would say was 8 out of the 12 reps.
+
B – Clean grip deadlift @ 31X1 x 3-4, rest 3 min x 4 sets
286 x 4, 306 x 3, 316 x 3 x 2
+
C1 – 30 sec continuous side shuffle fast pace, 10m back and forth, rest 90 sec
Went a bit longer than 10m on the first 2.
C2 – Banded adduction x 6/leg, rest 90 sec x 5 sets
Done
+
D – RKC plank 10 sec on, start a set every 2 min x 5.
Done
Not as hard as last week because I knew what to expect but still tough.