4.15.19

Energy: 8

Soreness: 0

Sleep: 8hr 30min + Sleep Quality: 10

Motivation: 9

Training Quality:10

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 –   Loads=120/125/135/145/155/165 – felt good, similar to last week as far as last rep on last two heaviest sets were tough but manageable 
*increase weight due to lower rep count- but keep quality focus
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# (5# increase from last week) x3, rest as needed – Loads=90/95/100 – Felt good and challenging on the last set. 90 and 95 were fairly easy
*https://youtu.be/M_gSM-lOI1E
+
3 sets for quality, rest as needed:
1) 12 rear foot elevated DB split squats ea. = 25lb all sets – was tired by the last 2 reps on last set, these are feeling easier (like not as tired/fatigued) afterwards.
*https://youtu.be/rH9Mnt2nxrw
2) 15 barbell hip thrusts @ 65-85# = Loads = 65/70/75 (added 5lbs to each set from last week) almost felt like I should have gone heavier from the beginning these felt very solid and easier over last week. Not feeling much from them today (1 day later) either. 
*shoulders supported on bench
**https://youtu.be/Zp26q4BY5HE?list=RDQMVETSVYpEJ6Q
3) 12-15 RNT squat knee “pulses” ea. side = orange band, should I ever go up a band on these?
*https://www.instagram.com/p/BkXpGqPlJHI/
+
4 sets- goal is to maintain same splits: = 16:13 total time. Splits = 2:33/2:36/2:38/2:29 

This was super fun, the step overs were the hardest movement in that they made me breath heaviest but they didn’t fatigue my legs as much as I thought they would. The snatch felt easier than they normally do and I was able to switch it between hands in the air and that is normally challenging for me. The STOH were also tough (strength wise). I was able to sprint the ski each time but definitely went fastest on the ski on the last round, maybe room to go faster on the other rounds. 

10 2-DB box step overs @ 30# ea./ 20″ box
12 alt DB snatch @ 30#
8 2-DB STOH @ 30# ea.
12 cal ski
*Rest 2 min
+
10 min practicing DUs

Best sets were 30/40/48/50 – Again, felt better than last week and minimal R. foot/leg pain and minimal foot soreness today. I think I could have kept going on the sets of 48/50 but I lost grip in my right hand. Less shoulder fatigue than last week too.