Crossover activation
Prep: 3 sets
(6-8 reps per leg) Single leg Deadlift
50’ X-Band Walk Shuffle Right
50’ X-Band Walk Shuffle Left
(6-8 reps per leg) Single leg Deadlift
50’ X-Band Walk Shuffle Right
50’ X-Band Walk Shuffle Left
A: Rear Foot Elevated Split Squat/ Bulgarian SS
(6-8 reps per leg) x 5 sets
Rest 2-3 minutes between sets
(6-8 reps per leg) x 5 sets
Rest 2-3 minutes between sets
B: Good Morning
3, 3, 3, 3, 3 @ 51x1 tempo
Rest 2-3 minutes between sets
3, 3, 3, 3, 3 @ 51x1 tempo
Rest 2-3 minutes between sets
C: 3 Sets each AFAP
Row 1000 Meters
Rest 3 minutes after each set
Row 1000 Meters
Rest 3 minutes after each set
D: 5 sets each AFAP
Run 400 Meters
10 Weighted Alternating Pistols M24Kg/W16Kg
Rest 2 minutes after each set
Run 400 Meters
10 Weighted Alternating Pistols M24Kg/W16Kg
Rest 2 minutes after each set
Crossover Recovery
Results and Notes:
Prep: 95# DLs and Green band. Glutes were PUMPED
A) 135(8)/155(8)/185(6)/185(6)/205(6) - so tough in nanos. I was really having balance issues with these today and the last set was incredibly heavy
B) ---
C) ---
D) ---
Today I needed to be quick at the gym because of getting a late start (stayed at work late), and the gym was doing 14.3, one I felt I could use. I ended with 145 reps, which could be improved without a few plates going MIA during my workout. I think there is 148ish in there on another day. 150 fresh, the squats were not the best warmup.
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