Mcgill Big 3
done
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Mini band or skinny band distracted prone leg lifts for glute activation – 5 sets of 5 with 3 sec hold at top of each, rest as needed (https://www.youtube.com/watch?v=2PAFlOkRldw)
done
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A1 – Banded ATYT x 6 times through, rest 30 sec
A2 – 1-arm alternating front plank x 60 sec (switch down hand every 10 sec)
A3 – Mini band around wrists scap circles with arms extended in front of body x 3/direction + mini band circles x 5 clockwise and 5 counterclockwise
A4 – Banded face pull into external rotation with slow negative x 8 reps, 3 sets, rest as needed
B1 – 1-arm DB high windmill x 5/side
B2 – 1-arm DB OHS x 5/side
B3 – 1-arm DB sots press x 5/side, 3 sets, rest as needed
(can elevate heels as needed on B2/B3)
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3 rounds for time
7 snatches (power or squat) @ 165lbs
42 wallballs
10:06
Wall ball rounds did – 18/15/9; 12/10/10/10; 22/20
Muscular endurance limiters here were shoulders and low back. Low back felt it in round 3 on the wall ball. Shoulders was primarily due to spending all of my warm up time focusing on glute and hips.
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C – Side plank hold with top arm banded rows x 10/side, rest 30 sec x 3 sets/side
done
D1 – Rig assisted cossack squats x 3-4/side (hold onto rig for support, determine depth/ROM by how it feels through groin/abs)
D2 – Candlestick roll to deck squat x 8
D3 – Back rack walking lunge with 90 degree twist at bottom x 14 alternating steps
3 sets, rest as needed
Skipped the D piece – was a little nervous to hit this but should’ve while I was still warm.
Groin update – was not a limiter in todays training. Tailored warm up to getting tons of blood flow in the hip and groin area. Early today i was extremely nervous that I was not going to be able to train at all. Good bike warm up and it made me feel a little more at ease. During the workout I had no problems but I wanted to power all of the snatches to not even risk it at all. But wall balls felt fine.
Coaching the rest of the evening the groin did not feel great, but after my drive home and being able to relax at home the discomfort subsided a little