bkurlan: 5/9/17

Warmup:

1 set:

Bicep/Tricep/Chest/Shoulder Opener

Lat Pulldown Pulley x 15-20 SLOW reps 26# kb

Landmine Row x 6 reps

Movement Prep:

Quadruped thoracic extensions x 5/side - https://youtu.be/z2zv526I7M8

Cat/Cow x 5-6 SLOW reps

Inchworms x 5 small steps

Wall Angels x 5-6 SLOW reps

Child's Pose/Down Dog accumulate :45 seconds

Squatting Thoracic Rotation x 5/side

Thoracic Bridge x 5/side - https://youtu.be/qry8-R2SqII

Rocking Back Bridge x 3-4 - https://youtu.be/gEVlZ5YEwNE

Passive Hang (from rings) x :30

Done.

"JT"

21-15-9

Handstand Push-Ups

Ring Dips

Push-Ups

*anticipate the lactic acid build up*

10:48

Should not of started with a set of 21 ub strict hspu. Idk wtf I was thinking

3 sets:

3 Weighted Pull-Ups 18# kb, 18# + 2.5# x2

6 Strict Pull-Ups

9 Banded Chest 2 Bar Pull-Ups (use green band) *focus on long squeeze on top of rep while chest is at bar*

rest 3 minutes

*this should be done as a drop set*

Done.

A. Jerk Balance x 3 reps x 5 sets rest 1:30 *light and fast* 35#, 55, 65, 75, 85

B. Split Jerk off blocks x 1 rep x 7 sets rest 2:30 @ 90-95%

160#. Below what this should of been percentage-wise. So many fails. Really bad

C. Every 2 minutes x 6 minutes Overhead Squat x 8 reps @ 145#. Done

Finisher:

3 sets:

100' Sandbag Carry @ 160#

rest 3 minutes. Done.

bkurlan