4.8.19

Energy: 4

Soreness: 0

Sleep: 7hr 15min + Sleep Quality: 7

Motivation: 6

Training Quality: 9 – a blah day made better by training!

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. 3 tempo box back squats @ 3131 x6, rest as needed
*increase weight due to lower rep count- but keep quality focus

=115/125/135/145/155/165 lbs – These still felt great with the increase in weights, I’m glad I went up w/these weights I felt like I was sandbagging a little! Was able to keep form consistent throughout, the 3rd reps on 155 and 165 were tough.
B1. 15 back to wall unloaded hip hinges using fingers pushing into hips cue @ 3131 x3, rest as needed
*goal is to reinfornce hinging back vs. leaning forward. Set up 6-12 in away from wall.
*Basially this drill but without the PVS and pressing fingers into hips like I showed you: https://youtu.be/YPZSDnV6CF0
B2. 10 barbell RDLs @ 85-105#. x3, rest as needed
*https://youtu.be/M_gSM-lOI1E

=85/90/95 lbs -felt good, challenging weights but not too bad without the tempo
+
3 sets for quality, rest as needed:
1) 10 rear foot elevated DB split squats ea. = 20/25/25 lbs – felt good, slight fatigue last set
*https://youtu.be/rH9Mnt2nxrw
2) 15 barbell hip thrusts @ 65-75#
*shoulders supported on bench
**https://youtu.be/Zp26q4BY5HE?list=RDQMVETSVYpEJ6Q

=65/65/70 lbs felt great! Felt fatigue in last few reps but otherwise weight was easy to manage
3) 10-12 RNT squat knee “pulses” ea. side
*https://www.instagram.com/p/BkXpGqPlJHI/
+
4 sets- goal is to maintain same splits:
15 WB @ 14# to 9ft
15 cal row
15 KBS @ 35#
15 cal C2bike
*Rest 2 min

Total time 18:48, splits were 3:17/3:09/3:14/3:08. This was really fun, WB’s felt really good/fast, felt like I was fully recovered during the rest.
+
10 min practicing DUs

=Best sets were 28/29/31/45 as well as multiple others in the 20’s, much better than the last time I did these. Less foot pain too. I slowed down a bit and that seemed to help like jump/wrist/rope were all moving at the same pace, or at least a pace that allowed me to be more efficient. Arms/shoulders started to fatigue up above 30.