1/17
A – Overhead step to split x 4 steps/side with 3 sec hold in split position each rep, light load, rest 1 min x 3 sets, stay at 155

This was tough. But felt good. Once I started stepping I felt the glutes turn in and engage.

B – Back rack step to split x 6 steps/side with 1 sec hold in split position each rep, add moderate loading to strengthen the position, rest 2 min x 3 sets, stay at 225

This was tough. Short step hit glutes. But feet slid forward. Should it be more of a downward step? Still trying to target glutes. They were toasting.

C – Behind the neck split jerk singles with 3 sec hold in split each rep, new rep every 45 sec x 15 @ 195-205

These were fine. My question should I be switching feet or just using my always lead leg? I’ve been switching.

4 sets
AB 2 min ramping intensity (start at 275 watts, end at 425-450), directly into
15 hang power snatches @ 75lbs
15 OHS @ 75lbs
15 bar facing burpees
45 DU’s
rest 4-5 min to recovery, cycle through different order of movements after the bike each set

This gem here. I actually liked this. My legs and hip flexors were shot. Splits

4:50/4:40/4:11/4:32

I tripped on dubs 2 rounds 1 than 2. Only did 2 rounds unbroken.

+
15-20 min mobility and down regulation work