Walk the walk Nov1-6

Short cuts make you blind to opportunity and what you can accomplish with commitment. Discipline > motivation. Thats what creates momentum.

This week had a lot of audibles in training. But the overall emphasis remained the same, get the hips and groins ready for hockey and skiing.

2 harder lower body days hitting aspects of speed, strength and power.

One upper body day cut short but 20x2 allowed technique and speed to be accomplished with some assistance for weak points

One recovery day. Keep HR 110-130 with nose breathing and a sauna to wrap it up

Nov 1

Squat 295x6

SL RH 50# x10/

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Ghr 3x 2+3ecc

kB rfess 3x6/

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Ballistic hip bridge 5x3/

12”drop to 24” box 5x3

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Ob you oblique 3x3/ 5s iso

Cope squeeze 3x3/ 5s iso

Nov4

Trap bar clean pulls 7x3 @315

SS drop to ss box jump x3/

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Trap RDL 3x6 @225

Pull up 3x6 @bw, 14mb (5+1)

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4x7s sprint

Nov 6

SL hack squat 4x5/

SL prone leg curl 2:1 4x5/

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Nose breathing only

Ski erg 10 min: 1min ea alt SL pull down, T’s, alt tricep ext

Bike: 10min alt 1min fwd-hammy emphasis, 1min reverse

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Sauna 15min