160102

Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP 3/3 P.M. Run

2 sets

McGill Curl Up, 10/leg

Arch Body Rock, 45 sec

Banded Air Squats @ 2020, 10 reps **loop band around knees

Complete. 

I think we learned about McGill in PT school. Love this movement. Feels great. Did 5 sec holds. 

+

A. 75 Good Mornings @ 3030 w/ 75# bar- ABSOLUTELY PERFECT POSITIONS- **If you do this unbroken, you didn’t do it perfect enough. Keep back straight but not hyper extended, push butt back, etc..

Complete. 

+

3 min @ high consistent effort

7 HSPU’s

7 Power Cleans, 115#

3 min rest

3 min @ high consistent effort

10 CTB Pull Ups

20 Wall Ball, 20#

3 min rest

3 min @ high consistent effort

12 Toes to Bar

12 Shoulder to OH, 115#

3 min rest

3 min @ high consistent effort

10 Hang Power Cleans, 135#

60 Double Unders

rest 10 min

repeat ALL

**goal is more second time through

A1/A2: 5+0, 4+11

B1/B2: 3+0, 3+0

C1/C2: 3+0, 2+16

D1/D2: 2+7, 2+2

P.M.

30 min Run

+

Mobility

Played pickup basketball, moved to Sunday morning.