5/3/2019

Hinge Prep
-Tall Kneeling Banded Hip Hinge - 2-3 sets x 10; rest as needed
-Banded Hinge Straight-arm Lat Pulls - 2-3 sets x 10; rest as needed
-Hinge-position Hand-over-hand Sled Drag - 2 sets x 100ft; rest as needed (moderate load, maintain fixed spine)
-Sled Push (high handles) - 2 sets x 100ft; rest as needed (moderate load, maintain fixed spine)
*for all exercises: maintain fixed spine by bracing core
Done


Pistols Position Work (no knee pain, work on opening up positions): 
A1. Leg Wrap Pistols - 5-6 slow / controlled reps ea leg x 2 sets; rest as needed 

A2. Pistol Position Leg Lift - 3 w/ 3-5sec isometric hold each rep x2 sets; rest as needed
So I had quite a lot of trouble with this one. I ended up having to hold onto one of the supports of a rig in order to maintain my balance and extend one leg at a time.

A3. Tempo Pistol to parallel w/ miniband on knees - 4-5 super slow / controlled reps ea leg x2 sets; rest as needed

I completely forgot about the deadlifts

3 Sets: 
Strict HSPUs AMRAP (-1) 
350m Skierg @ 85% effort 
rest 3min 
Set 1 - 15 sHSPU (pushed myself off the wall, I think I had 2-3 more left), 2:00/500m pace on the ski
Set 2 - 15 sHSPU, 1:58/500m pace on the ski
Set 3 - 10 sHSPU, 1:58/500m pace on the ski


3 Sets: 
Ring Muscle Ups AMRAP (-1) 
350m Skierg @ 85% effort 
rest 3min 
Set 1 - 10 MU, 2:00/500m pace on the ski
Set 2 - 7 MU, 2:00/500m pace on the ski
Set 3 - 6 MU, 2:01/500m pace on the ski

I'm still pretty unfamiliar with pacing on the ski erg. During MU/ski work my lats and triceps blew up, but it affected the ski more than it affected the MU