Tuesday, May 1st, 2018

A1. Front Tuck Levers; 8-10 sec x5 sets; rest 30 seconds 
A2. Plance Lean (as far as you can go with fingers forward); 20 sec x 5 sets; rest 30 seconds 
A3. Slow and controlled pistol to box (4 sec eccentric); 5 reps/leg x 5 sets; rest 45 seconds 
B1. Plate Squat Flow - 3 reps x 5 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B2. Med Ball T Spine Rotation to Foam Roller; 5 reps/side x 5 sets; rest 45 seconds - https://www.instagram.com/p/Bc8OOdZHSdo/?taken-by=ando_pfs
B3. Feet Elevated Gymnastics Bridge; accumulate 30 seconds x 5 sets; rest 45 seconds 
+
C2 Bike 4min for Max Cals
rest 4min 
Ski 4min for Max Cals 
rest 3min 
Row 2min for Max Cals 
rest 2min 
Assault 1min for Max Cals 
rest as needed 
+
20min Easy Cooldown 
+
A1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 2 sets; rest as needed
A2. Overhead Squat w/ heels elevated @3131 -5-6 reps x 2 sets; rest as needed (Just barbell)
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
B3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)

Cals were: 76, 58, 41, 22.....tried to push the pace from beginning but also allow myself to get faster. These were all good sustainable paces throughout for me. enough that i could recover by next effort. AB at the end ruined me though, felt terrible. 


Completed all other movement work. My range in the gymnastics bridge is shocking to me, in a good way.