A1 – Plate pressouts from squat hold x 8-10, rest 30 sec
A2 – Sandbag bear hug reverse lunges x 8-10 alternating steps, rest 45 sec
A3 – Goblet hold alternating cossack squats x 8-10, rest 60 sec x 3 sets
B1 – Band assisted squat jumps x 4-5 for max height, rest 30 sec (https://www.youtube.com/watch?v=7N8lA2wc81Q)
B2 – Seated box jump step down x 1.1.1, rest 8 sec/2 min x 3 sets (dont build for height here, try to land on box as tall as you can)
today was the first day that the box jumps felt super explosive and felt there has been some adaptation here.
C – Front squat autoregulated sets – 4 sets of 3 and 4 sets of 2 @ 8-9 RPE (1-2 reps in reserve each set)
255 – definitely a few in reserve
275 – first 2 sets felt great, 2nd 2 felt like 1 more rep would’ve been a grind
D – BB hip thrusts x 20,20,15,15 rest 3 min
135 x 2, 155 x 2
E – Wall assisted glute bridge hold with posterior pelvic tilt – 2 sets of 115 sec hold, rest to recovery
done
+
CO symmetry full recovery protocol
done