05.10.2023

Glute Activation
one set
1. banded clam shell + hip raise x 8 reps + 10 second hold on last one/side
2. banded fire hydrants x 8 reps + 10 second hold on last one/side
3. banded straight leg raises x 8 reps + 10 second hold
4. banded air squat x  8 reps @ 3211
 

 
Strength
Wendler week 1, cycle 3
Back Squat
5 @ 65%
5 @ 75%
5 @ 85%
add 2-5 pounds on to your 1 rep max for your new max this month. 
then take 90% of that new number for your training max
 
WOD
"Bend and Snap!"
every 4:00 for 20:00
5 deadlifts @70-75% -or a manageable load for TNG
25 feet handstand walk or 3 wall walks