5/29/21

5/29

TTT TD

Either do this Rx and see how far you can get or modify loads to..

115 / 155 / 205 / 255

Went RX and got capped during the clean and jerks. Probably should’ve scaled just because my legs hadn’t come back from the DB squat work Friday but oh well!

+

Midline Bracing:

A1. 12 alt. dead-bugs x3, rest as needed

*keep ribcage pulled down and posterior pelvic tuck

**https://youtu.be/QIEoIZFv5mY

A2. 12 single arm banded lat pulldowns w/ maximal midline brace x3, rest as needed

*10L/10R- follow bracing sequence on each rep: 1. pull ribcage down 2. squeeze butt 3. contract lower abs 4. retract scap 5. perform lat pulldown.

**make sure you are breathing while bracing

B1. 12 alt. bird dogs x3, rest as needed

*wear belt and brace against it

B2. 40 sec. tall kneeling 2-KB front rack hold x3, rest as needed

*53-70# ea hand

C. 50ft sled push (high handles) @ heavy-grinding weight x3, rest 60-90 sec.

*wear a belt loosely and “brace” actively into it while pushing. Remember to breathe!

D. 50ft sled push (low handles) @ heavy grinding load x3, rest 60-90 sec.

*same note

E. 50ft reverse sled drag (holding straps) @ heavy-grinding weight x3, rest 60-90 sec.

*same note

F. 90 sec. continuous sled drag x3, rest 90sec (mod-heavy, continuous drag, emphasis should be on posterior chain activation)

*straps around shoulders

Did all of this with 6 plates except the constant drag which I did with 3 plates. My butt was on fire!!