February 28th, 2017

Activation Work
A1. Front rack pump throughs x5-10/side x2
A2. PVC elbow touches x5-10 x 2
B1. Quadruped hip rocks x30 seconds/side x 2
B2. Hanging shoulder blade circles x 10-15 x 2
C1. Tempo goblet squats x 3-5 x 2
C2. Prone Overhead PVC Press x 5-10 x 2

A. Back Squat; 50%x2; 60%x2; 70%x2; 80%x2
B. Split Jerk; 50%x2; 60%x2; 70%x2; 80%x2

Against a 60-second clock:
80ft Sandbag Carry (40ft down and back) @ 150
Row for Max Meters @95% in remainder
Rest 2 minutes
x 5 sets

10 Hollow Rocks + 10 V-ups + 10 Tuckups + 10 second hollow hold x 3 sets



  1. Activation Work done
    Thank you Jake for all the demonstrations.

    A. 120/144/168/190. Back has felt better (and worse). Glad to be doing full weight again
    B. 83/105/123/140 – felt pretty good. Had to focus at 140.

    Against a 60-second clock:
    After lifting the bag, the rest of the minute seemed fairly easy. 🙂
    176/176/177/167/171 – fell off the meters a little on the last 2.

    Accessory done.

    It’s been great to work out with Nic and Alyssa the past 2 days!



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