Tuesday
off
Wed. Training from Zero
bike 3
roll out 15 minutes
ankles/bracing 10 minutes
dynamic movement/mobility 15 minutes
3x single leg reverse hyper x 10/8 @ 2,4,6/ cossack squat/box hip flexor psoas stretch
lo to hi 8,7 @ 6,8 / snatch grip rdl, deep sit, snatch shrug x 5 @65,95
mini band walks/ ladder drills/ lateral crossover steps/ mini band walks
Single Arm Split Stance Cable Row 4x8 @10,11,12,12/ 2 up 1 down leg curl 4x10 50, 75,85, 95
Heavy Pushups 4x15,15,12,12+ (20) @ 3 vests + chain/ Face Pulls 4x12 11ish