3.27.19

Energy: 6

Soreness: 6 (hamstrings/biceps/chest/back)

Sleep: 7hr + Sleep Quality: 4

Motivation: 5 – was not feeling it today, despite being excited for the workout. Mood changed pretty quickly though once I got moving and ended up have a great session.

Training Quality: 8

Prep:
Trunk stiffness- McGill Big 3
*3 sets of each by feel (long enough to ‘stimulate’ but not fatigue positions)
1. Curl up 
2. Bird Dog
3. Side plank
*https://youtu.be/7I6Xa0RdGKs
+
A. 5 tempo barbell RDLs @ 65-85# @ 5111 x5, rest as needed = 75lbs felt good, even though light weight it was tiring and could feel my upper back working, yay!
*same positioning we drilled on Monday. Hips to back. Focus on keeping upper back tight (retract scaps!) to keep tje barbell close to you during eccentric. Lower barbell to just below knees
*https://youtu.be/2IDgXIPxB2o
B1. 6 unilateral KB front rack squats @ 3131 tempo ea. x4, rest as needed = 35lb KB felt good, these got my heart rate up, they were surprisingly challenging.
*focus on keeping torso upright and not creating a counter-lean against the weight of the KB.
*https://www.youtube.com/watch?v=z4l6gv8aGg0
B2. 5 2-KB lateral lunge+ curtsey lunge ea. way x3, rest as needed
*26# ea. = felt pretty easy
*3rd video: https://www.instagram.com/p/BuZ9RbHn_cD/
B3. 10 single leg elevated glute bridges ea. (stack 1-2 45# plates) x3, rest as needed = also felt fairly easy but even a few hours after being done I already feel my glutes
*https://youtu.be/zI0yglubLpE
+
3 sets:
*focus on every movement is keeping tension in your midline. Work on breathing WHILE mainintaining a midline brace. Choose weight accordingly
*rest as needed between movements to maintain quality
50ft back rack yoke carry – added 20lbs
50ft 2-KB front rack carry – 35lb KB’s
50ft 2-DB OH carry – whoops I missed this, shit just realizing now as I’m reading
50ft front rack yoke carry – yoke only, no extra weight
50ft sandbag bear hug carry – 1oolb sandbag
50ft single arm KB farmer’s carry (resist lean!) ea. side – 53lb KB

This was my first time doing anything with the yoke, I loved the back rack carry and hated the front rack haha! Front rack was the hardest of all of these, I struggled to breath and keep everything tight. Maybe it was something I’m not used to that made it challenging, I think it got better each round. Everything else was manageable, this was fun!
+
Alt. EMOM 12 min: This was fun too!
*all efforts are @ 100%
-10 sec. AB (7/8 cal)
-12 sec. row (4 cal)
-15 sec. C2bike (7/8 cal)
-20 sec max ball slams @ 20# (use a slamball- not medball) -was getting 10-12 each round
+
10-15 min easy cyclical cooldown of your choice  – C2 bike