Mcgill Big 3
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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)
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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
done
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)
Used my lifters today instead of elevating heels
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For total reps
1 min AMRAP cleans @ 185
1 min AMRAP cleans @ 205
1 min AMRAP cleans @ 225
1 min AMRAP cleans @ 245
10-5-4-2(1f)
Came out really hot for the first minute, definitely took its toll on the other. On the 245 I had to rush to get the last attempt in and missed the last one trying to stand up out of the hole, just didn’t think I was going to be able to grind out of it.
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EMOM x 7
7 thrusters @ 95lbs
7 toes to bar
AMRAP AB cals in remaining time in the minute
36
Had no power after the 4th minute
didn’t realize there would be that little as time to get on the bike
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C – Top leg supported side plank x 10 sec/side x 5 sets/side
done