4.29.19

Energy: 7

Soreness: 2 – Hamstrings, Glutes, Quads

Sleep: 7hr 15min +Sleep Quality: 4

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
+
A. 3 front squats w/ miniband above knees x10, rest 1 min
*focus on driving knees out against band- this will engage your glutes
**slight weight increase from last week

Loads= 105/110/110/115/115/120/125/125/130/130 – Felt good w/the increase in weight.
B. 5 safety bar good mornings w/ miniband above knees- 3 sec eccentric each rep x5, rest as needed
*the way this bar loads your back will make you want to reach your chest forward. Really focus on driving the hips back and keeping your upper back tight.

Loads= 80/85/90/95/95 – increased weight a bit, I really feel this in my lower back/glutes/hamstrings.
C1. 8 single leg KB RDLs ea. x3, rest 1 min = 35# KB felt good, stable.
C2. 8 single leg squats to bench ea. w/ miniband above knees x3, rest 1 min
*focus on controlling full ROM and not “plopping” onto the bench  = These were good, better than last week, very controlled feeling and still challenging.
+
For time:
2k C2bike
40 burpees to 6″ target
100 air squats

Total time = 10:58.

Bike took me 4min, burpees just under 4min and squats just under 3min. The burpees were definitely the limiter here, felt like the first 20 I was able to keep fairly consistent pace and then took minimal rest into reps 20-30 and then again 30-40. Kept bike pace approx. 2:02 and felt good getting off, was able to move right into the burpees. Went right into squats from bp and did these with no rest necessarily but consistent pace then sped up on the last 20 reps.