mobility protocol was harder today as the upper body had a little soreness. Had to do the bulk of the work in a separate session. A – Back rack split squats x 5/side, rest 1 min bt sides x 4 sets each
165 across
B – Floating deadlifts 6 sets of 4, rest 2 min
185 x 2, 215 x 2
Was focusing on consistency
C1 – Single leg opposite arm KB RDL x 5/side, rest 90 sec
53-62-62-53
C2 – Hanging L-sit ALAP, rest 15 sec
15-13-12-8
C3 – Toes to bar AMRAP (-1), rest 90 sec x 4
17-14-13-12
Holy shit it was hard to keep my core tight in the back swing of the kip.
D1 – Hanging shoulder circumductions x 5/direction
D2 – 1-arm bottoms up overhead KB carry x 100ft/side, rest 1 min bt sides x 3 sets
20
walked slow and short steps to focus on keeping my ribs down while pressing up and pulling back.
+
3 min AB @ 300-350 watts, rest 2 min x 4
hovered between 318-324