4.3.19

Energy: 9

Soreness: 2 mid/upper back

Sleep: 7hr + Sleep Quality: 6

Motivation: 8

Training Quality: 9

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
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A. 5-7 tempo barbell RDLs @ 65-85# @ 5111 x5, rest as needed
*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

Loads=65/75/85/85/85 – Felt good
*https://youtu.be/2IDgXIPxB2o
B1. 8 unilateral KB front rack squats @ 3131 tempo ea. x4, rest as needed
*focus on keeping torso upright and not creating a counter-lean against the weight of the KB.
*https://www.youtube.com/watch?v=z4l6gv8aGg0

=#35 KB – this got hard in the later reps, felt fatigue in my back/arms (like everything working to stabilize? if that makes sense) more than legs/glutes
B2. 6 2-KB lateral lunge+ curtsey lunge ea. way x3, rest as needed
*26# ea.
*3rd video: https://www.instagram.com/p/BuZ9RbHn_cD/

=felt good, challenging in later reps
B3. 10-12 single leg elevated glute bridges ea. (stack 1-2 45# plates) x3, rest as needed
*https://youtu.be/zI0yglubLpE

=2plates, felt good
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4 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 30lbs
50ft 2-KB front rack carry = #35 KB’s
50ft 2-DB OH carry = #26 KB’s, #35’s for last set
50ft front rack yoke carry = no added weight
50ft sandbag bear hug carry = 100lb
50ft single arm KB farmer’s carry (resist lean!) ea. side =#53 KB

Front rack felt better, still really challenging but noticed an improvement in breathing. I think I could/should have done the OH carries w/#35 the whole time.

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Alt. EMOM 16-20 min:
*all efforts are @ 100%
-10 sec. AB
-12 sec. row
-15 sec. C2bike
-20 sec max ball slams @ 20# (use a slamball- not medball) =14/round, all other movements similar to last week. Did 20min watts/pace, for the most part consistent through rounds.
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10-15 min easy cyclical cooldown of your choice – C2Bike