Ido Portal movements practiced throughout morning
2 x 5 bridge rotations using wall
2 x 5 bridge pushups
2 x 5 beginning gatherings (beginning headstand progression)
- duck walk length of room
Later in afternoon......
Erg - 500m
- 1:46.8
Jump Rope - 2 minutes (DU practice)
2-arm Swing
10 x 16, 20, 24, 32kg
OH Squat
10 x 10, 15, 20kg
Snatch
2 x 30, 40, 50, 60, 70, 70, 70kg
Fr. Squat - straps
5 x 70, 100, 116kg
3 x 132kg
1 x 147kg
Deadlift
5 x 135, 225, 295#
3 x 350#
1 x 410#
440# x 10 - dead stop each rep
1-arm Swing
25 (r/l) x 24kg, 28kg
Plank
3 x 60 sec.
2 x 5 bridge rotations using wall
2 x 5 bridge pushups
2 x 5 beginning gatherings (beginning headstand progression)
- duck walk length of room
Later in afternoon......
Erg - 500m
- 1:46.8
Jump Rope - 2 minutes (DU practice)
2-arm Swing
10 x 16, 20, 24, 32kg
OH Squat
10 x 10, 15, 20kg
Snatch
2 x 30, 40, 50, 60, 70, 70, 70kg
Fr. Squat - straps
5 x 70, 100, 116kg
3 x 132kg
1 x 147kg
Deadlift
5 x 135, 225, 295#
3 x 350#
1 x 410#
440# x 10 - dead stop each rep
1-arm Swing
25 (r/l) x 24kg, 28kg
Plank
3 x 60 sec.
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