12/30
A – Front squats @ 30X1 tempo x 6 reps, rest 2 min x 4 sets (build as you go, tempo is priority so leave plenty in the tank in terms of relation to max loading)
165–175–185–190
B1 – 30 sec goblet loaded wall sit, rest 30 sec (hold 25-35lbs in goblet)
B2 – 30 sec reverse lunges, rest 3 min x 3 sets
*target keeping good tension in hips and keeping front shin vertical
18–20–20
C – Rounded back GHD hip extensions x 15-18, rest 90 sec x 4 sets
* very short ROM, just think about squeezing butt forward while keeping back flexed
* https://www.youtube.com/watch?v=XzQTEmChe_0
I did an extra set as getting the right set up and trying to maintain the back flexion
D – Banded quadruped plank to pike x 15-18, rest 90 sec x 4 sets
* https://www.youtube.com/shorts/DENW3P4DfIo
done
+
3 sets hip/core, rest as needed
Seated mini band hip abductions x 15-20
Banded pull throughs from sumo stance x 10-12 with glute squeeze at top
Copenhagen plank press ups x 5/side with 3 sec hold at top of each
Arch rocks x 6-8 into 10 sec superman hold
done
12/31
I had a few glasses of wine and did not sleep well so I had really low expectations going into this today. Just very low stress for performance and wanted to stay smooth and rely on technique on my row
For times:
3 rounds
10 lateral burpees over erg
500m row
rest 30 sec bt rounds 1 and 2
rest 15 sec bt rounds 2 and 3
2:26–2:24–2:22 – I was actually really surprised how this turned out, after how i felt, I was just trying to stay smooth and consistent, and these felt kind of repeatable for a few more sets
+ (rest as needed)
2 rounds
10 lateral burpees over erg
500m row
rest 15 sec bt rounds
2:23–2:17 – was a high RPE but definitely feel I could repeat another set with 15sec close to 2:20
+ (rest as needed)
6 rounds
300m row @ 1:45-1:48/500m
rest 30 sec bt rounds
1:07.7–1:03.8–1:03.7–1:03.8–1:04.0–1:03.4