Feb 19-20

Feb-19

Full-body CAR's

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AB - 3 x 20sec @ 100% effort; rest 2min

Rest 2min

Run - 10 x 30sec @ 80-85% effort; walk 30sec @ easy recovery pace

Rest 3-5min

x2 Rounds

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20min EMOM

Min-1 - 10 DB Thrusters @ 20-30# ea hand

Min-2 - 10 GHD Sit-ups

Min-3 - 10 Russian KB Swings

Min-4 - 45sec Row @ 80-85% effort

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10min Cyclicla Flush (choice modality)

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PAILS/RAILS

20 sec- about 35mph

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Run- held about 6:30-6:40 pace throughout.  Felt really good and smooth on these 

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EMOM complete, 30# DB's and 70# KB.  Row @ 1:58/500m

Felt great, enjoyed the day but legs were beat the rest of the day I guess from the run.

Feb-20

Full-body CAR's

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A. HB Back Squat - 5,5,3,3; rest 2:30 (5's mod-heavy, 3's build)

C. American Hip Thrust - 8,8,6,6; rest 2:30 (8's mod-heavy, 3's build)

B. Farmers Carry - 3 x 45sec; rest 90sec (mod-heavy across)

D1. Bear Crawl Forward - 5 x 40sec continuous; rest 20sec (legs straight/hips high to simulate an OH position)

D2. Bear Crawl Backward - 5 x 40sec continuous; rest 20sec (same)

E1. Lizard Crawl Forward - 3 x 30sec continuous; rest 20sec

E2. Lizard Crawl Backward - 3 x 30sec continuous; rest 20sec

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5 Rounds (complete one series all the way through on one arm then switch)

15sec Single-arm Plank w/ serratus activation

30sec Side Plank from hand

15sec Single-arm Ring-row Hold (bottom of RR, active scap)

A. 275, 295, 315, 335.  Felt solid

B. 225, 225, 245, 265.  Hardest part is bar sitting on hips

C. 135, 135, 155/hand.  155 couldn't hold full 45 sec.

D1/2- complete.  Felt it more in shoulders this week but still more hips and hammies

E1/2. didn't do b/c of time

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Core work done.  Can't really tell but R side may be harder.  It's definitely harder on the Ring Row hold.  It's hard for me to activate scap without bending elbow.  

Also, I have a knot on right side of neck and in my right lat right outside my shoulder blade pretty uncomfortable.  Woke up that way 2 days ago.  Doesn't restrict anything, just making note of it.  Going to use compex tonight.