Bike 100 cals, steady
Around 7
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10 min flowing through
10 banded X walk/direction
10 banded psoas march/leg https://www.youtube.com/watch?v=w_Z9ncB69eI
10 calf raise w/ 4s eccentric
10 donnie thompson banded ankle drill https://www.youtube.com/watch?v=8GSI4R2rc6s&t=39s
This was good stuff
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A1 – Banded psoas march from standing with hands on wall x 20 alternating steps, rest 45 sec
A2 – Single leg deck squats x 6-8 alternating reps, rest 90 sec x 3
B1 – Single leg DB RDL to muscle snatch x 6/side, rest 30 sec
@ 35
B2 – Sandbag bear hug good mornings @ 100lbs x 6-8 tempo reps, rest 90 sec x 3 sets
Couldn’t find the 100 pound bag in the gym today so I had to use the 150 yuck – so I stayed on the low end @ 6
C1 – Banded TKE x 30/side with VMO squeeze at top of each, rest 30 sec
C2 – Loaded wall sit at parallel with narrow stance x 45 sec, rest 90 sec x 3 sets
26lb kb
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Bike erg 100 cals, steady, slightly faster than warmup
Around 5:30