4/3
A. KOT protocol
B1. reverse sled drag 100ft
B2. reverse hyper, 12 reps x 3 sets
C. 30 minute cardio @ EN1/2 pace – off every 3 min to do mobility
4/4
A1. Front rack cyclist Squat @ 3230 tempo
A2. barbell hip thrust on bench
B. TTT compete masters crossover
15-12-9
Row
Bike erg
Ski cal
Rest 3-4 min bt sets x 3 sets
7 and change each set
4/5
EMOM x 12:
Min 1: 6-8 Goblet Squats @ 2020 tempo
Min 2: 8-10 Bulgarian Ring Rows
Min 3: 10-12 BB Good Mornings
Min 4: 8-10 Feet Assisted Supinated Pull-Ups @ 2020 – Feet on Box for support
Feet assisted supinated pull ups are much more deceiving than anticipated
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EMOM x 12 w/ Barbell @ 75lbs
Min 1: 20 sec AMRAP BB Push Press
Min 2: 20 sec AMRAP Hang Muscle Cleans
Min 3: 20 sec AMRAP Back Squats
Min 4: Rest
Pp – 17-18-19 hmc- 15-18-19 bs – 16-17-17
+
12 min AMRAP for quality
3 Wall walks
3 Twisting Squats/direction – band assistance if needed
20 Sec Beginner Frog Stand
20 sec Diagonal Stretch/side
40 Backward Single Unders
40 Speed Steps
Always have to do something every now and again to make me feel not athletic in the backward single unders
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Every 3 min x 5 sets:
Bike 1k
Only had access to echo today – 1:44 – 1:42 – 1:40 – 1:41 – 1:39
4/6
4-6 min constant movement reverse sled drag, light to moderate loading
👍
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10 min AMRAP @ steady effort
Banded knee extensions from quadruped x 16-20, rest 45 sec
Banded hamstring curls from prone x 8-10/side, rest 45 sec
Frog pumps x 40 with pause at top, rest 90 sec x 4 sets
👍
+
4-6 min constant movement reverse sled drag, light to moderate loading
👍
+
10 min AMRAP @ steady effort
15-18 calf raises from small deficit
12-15 ant tib raises from a straight leg wall sit
8-10 hamstring bridges with feet on low box, slight bend at knee
Used my slantboard for the calf raise and that was perfect – assumed ant tib raise from straight leg was a lot like kot tibialis raise
+
4-6 min constant movement reverse sled drag, light to moderate loading
All sled walks were just under 5 minutes – just the natural time of the loop around the building