CS - Activation
+
A. Strict Lean-away CTB Pull-up @3111 - 4 x 3.3.3; rest 30sec + 2min
B. DB 1arm Elbowing Bench Row @21x1 - 4 x 8-10; rest 60sec b/t arms
+
Postural Protocol
A. Seated Neck Retractions - 4 x 20-25; RAN
B. Kneeling T-spine Rotations (Moose Antlers) - 4 x 15 ea side; RAN
C. T-spine Peanut Crunches - 2x 2-3 ea joint segment; RAN
D. Band Assisted Natural Knee Extensions - 3 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)
E. Table - 3 x 30sec; RAN
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CS - Recovery
Jun-27
AD - 4min @ 30min TT wattage + 25W (25W faster than 30min TT average)
Rest - 60sec
x3
Rest 3min
x2 Rounds
Did both of these on Saturday b/c of getting behind when sick.
Activation done
A. Complete, these were pretty tough but good. L side feels like it's a little slower to activate at the bottom but on the lean away and lowering it feels good.
B. 20, 20, 25, 25#'s. tough/awkward ROM. L side felt weaker but had better ROM
Postural Protocol complete
+
Air Bike work done @ 250 Watts, maybe a little higher. Quads
HR at end of each interval:
151
154
158
161
164
168
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