I’m a little sore from the bench presses yesterday and my back has been a bit tight.
Active Life – Warm-up
- 30s/30s Foam Roll quads
- 10 Eccentric Knee Flexion
- 5/5 Lateral Box Step-ups (30″)
The step-ups should be for max height to work on hip flexion. I don’t think I could go much higher or I’d need to start pressing with the grounded leg.
Active Life – Single Leg Bias
3 Sets
- 6/6 Front Rack Box Step-ups (30kg, 24″)
Supposed to be a moderate weight and this felt about right.
Gymnastics
10:00 EMOM
- 3 Muscle-ups
Hadn’t done a muscle-up on the rings in ages. I had a minor issue not getting one shoulder through in set 7 or 8, but saved it and wasn’t in danger of any other misses. These felt really good.
Weightlifting
Warmed up snatches with
- 5×45#
- 5×75
- 2×95
- 2×115
- 2×135
10:00 EMOM
- 2 Power Snatch
- 7 sets 155#
- 2 Sets 165
- 1 Set 175
My back was definitely tight, but it helped me focus. First set felt heavier than I expected. After getting going, I was feeling good so increased for the last 3 sets.
Active Life – Back Max
10:00 for quality
- Bent Knee Hollow Hold: 3-5 breaths
- Side Plank: 3-5 breath hold on each side
- Superman Hold: 3-5 seconds
Was holding each position for 10-15 seconds. Got in 9 or 10 cycles through.
More Gymnastics
They wanted to do some handstand holds so I joined in. Originally had them programmed for today anyway before replacing with the back max work.
5 Sets
- 40s HS Hold
- 20s Rest
No met-con today, but got in a lot of good work.
