9Am
Seld work two plates 5 x 20 yard runs. The hockey players needed a 6th person for relay so I joined in. Def got me sweating no warm up prior
Lunch time
12pm
Hip extension with join distraction using band
Deep 6 kb circuit 2 rounds with 16kgs
Real work out 5pm
Soft tissue work
Mini band work linear
Movement prep
Sled pulls with hardness 2 plates
Wall drills and load n Lifts
10 yard starts
MB 10lb D ball squat to press for 5. Good mvoment to prime for cleans
A1. Cleans from the ground 20kg 3 50kg 5 60kg 5 , 3 50kg 3
A2. T spine extension for 2 sets and hip flexion distraction for 1 set
B1. Front squat 135 x 5 135M/50 Air 5 135M/100Air 3 , 3 ,3 135M/50A 8
B2. 6 second sprints done on the woodway curve, right after my heavy triples, Going for potentiation. The heavy front squats tap into higher motor recruitment. First set 15 MPh second 15.5 third set 16.6
I know I can hit 20
C1. Pull ups 50 5 4 40 4 ISO hold at top 60Air 30 seconds
C2. Roll outs 10, 10
Great day 10 minutes of cold plunge and lots of calories afterwards.
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