Warm-Up | Performance & Fitness
Two sets of:
Bike x 90 seconds
Slider Curtsy Lunge x 8 per side
Followed by…
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 reps @ 32X1 tempo
Then…
A.
Five sets of:
Lumberjack Squat x 6-8 reps @ 31X1
Rest 30 seconds
Quadraped PVC Trap-3 Raise x 6-8 reps each @ 1114
Rest 30 seconds
B.
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – 20 Speed Skaters – aka, “Heidens”
Station 2 – 20 Wall Ball Shots (20/14 lbs)
Station 3 – 15 Toes to Bar
Station 4 – 45-Second Front-Leaning Rest on Rings
A. 8×135,150,175,185,185
B. Done. Not as easy as it looked.
I got confused and somehow did last weeks deadlift workout. At least I hadn’t done it and didn’t forget I had done it…
A3x3285#
B. 3:11-3:14-3:16-3:16-3:16 35# dbs
14.5 open workout
13:00
FS 5*5 @95
B. Done
Sub WB for 20′ hsw
A. ✅ Squats done with 60#/70/80/80/90
B. Done.
Yesterday’s
Schmalls
33:13 RX.
Super hard. Took way too many rests. Just tried not to give up.
A. #90
B. Toes to space
Ring hold with a lot of breaks
Correction: A. #70
Warmup done ✅
A. Done with 30kg on the bar
B. Done RX
Felt like a nice recovery session today, perhaps something nasty in store for tomorrow!!