Warmup: Foot MFR, Toe Pulls, Lat Stretches in cage, ASLR, Prone NDT patterns, Brettzel 2.0, TYWLM, Indian Clubs
–Prone NDT patterns = POE, PPU, Long Girl Push-Up, Push-Up, Bear position holds for 2-4 breaths
–TYWLM working on 3-4s reps with perception of lower trap activation and t-spine ext
Box Squat (IPF Metal bottoms, barefoot)
— Probably will go 6×3 with a little bigger weight since I probably won’t be doing any other squatting during the week. There’ll be plenty of DE work with the RKC prep work from here on out. I have no intentions to compete at any point in the near future, and I know traditional Westside isn’t going to get me through the RKC.
–Everything was coming off the box very quickly. I could see going up to low/middle 4’s with Chucks on in this scheme.
GHR / Ab Dolly / Indian Clubs / 1-arm Swings
BW x15, x10, x15
–The York GHR is the worst GHR I have ever used. It is hard to adjust. It pops up in the back if you don’t weigh it down. I tried adjusting it for every set to try to get the right feel. Such a time killer. But of course in one of our facilities where we share an area with the general base population, the GHR is bastardized to be used for some kind of extension reach into a sit-up in Crossfit. Such a mess.
2-arm Movement #2 – 3×10 moderate
16kg 10/10, 24kg 2×10/10
Conditioning (Jacob’s Ladder)
–Paced to keep the ladder moving smoothly
Working out in a different environment has challenged my time management, but moving into Phase 2 Carb Cycling I think is a good thing for me to get back into finishing every workout with HIIT. And the more I effect Westside for RKC prep, it will be an easier thing to do.