7/20/21

7/20

RMU Prep:

3 sets:

10 arch to hollow swings on rings

20ft plank walk – keeping trunk as tight and stiff as possible

+

For time:

20 RMU

*must be done in doubles

DNF – frustrated on these for about a month now

+

A. 10 BS @ 5-10# increase x 3, rest 90 sec

305 – very very tough but got it done. Last set was a doozy!

B. 4 hand release DL@ 85% of heavy 3 x 4, rest as needed

365 – felt easy today

+

3 sets:

15 cal row @ strongest sustainable pace

15 BFB

-rest 30 sec btw sets-

1:17, 1:20, 1:21

+

2 sets:

15 cal ski @ same

18 BFB

-rest 30 sec btw sets-

1:31, 1:40

+

C1. 5 banded assisted nordic curl eccentrics x 3, rest as needed

C2. 15 standing single leg banded hip abductions ea x 3, rest as neebded