4.17.19

Energy: 7

Soreness: 2-R. Foot, Calves, legs (generally)

Sleep: 6hr 45min+ Sleep Quality: 8

Motivation: 7

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
+
A1. 10 good mornings w/ 55-65# on back x3, rest as needed = 55/60/65 lbs felt good w/increase in weight
*focus on hip hinge
A2. 12 single leg KB RDL ea. leg x3, rest as needed = #35lbs – felt better than last week, still slightly more challenging on R leg.
*https://youtu.be/UzWxa33VmU0
B1. 40ft empty BB OH walking lunge in jerk grip x4, rest as needed
*focus on tight midline brace
B2. 12 2-KB front squats @ 1411 x4, rest as needed = #26lbs – similar to last week, these were hard and tiring but less back fatigue than last week and felt more solid compared to last week.
+
5x 20 sec. back rack yoke HOLD, rest 1:40
*As heavy as you are comfortable holding. Focus is on a tight brace. Try to go heavier than last week. 

Added to yoke = 70/85/100/110/120 lbs this felt better than last week too, in general just felt stronger holding the position w/heavier weights. 120 was really the only one that felt “heavy”.
+
4 sets:
12 cal echo bike AFAP
*2 min walking rest + 1 min complete rest

=Was getting these in about 30-35s each round. This thing is like death
+
For 40 min @ sustainable effort: = I liked this! Felt good after the Echo bike sprints and somehow I managed to have faster pace times than the similar session last week with only 5min on each movement.
10 min row = 2:14 pace
10 min AB or run = 20.0 mph average
10 min ski = 2:25 pace
10 min C2bike = 2:10 pace
+
10-15 min easy cyclical cooldown of your choice  = C2 bike