5.13.19

Energy: 7

Soreness: 2 – Hamstrings (more right than left) and R.foot

Sleep: 7hr 15min + Sleep Quality: 7

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. Build to a heavy single front squat maintaining PERFECT mechanics = 175lbs, This felt great, I used a belt for last rep only. I felt a little bit of lean forward in the last rep but feel like the video looked better than how it felt in my head, also looked easier on video than how it felt. Did not feel super challenging until last rep, I wanted to go heavier but also wanted to keep everything solid and not push it.
*Film
**Stop BEFORE positions break down

https://youtu.be/qWrL760cn3I

B. Build to a heavy double DL maintaining PERFECT mechanics = 230lbs – The feel of this is totally different from when we first tested this, in a good way. My whole posterior chain feels more engaged, especially hamstrings. Feel like I am pushing more out of my feet rather than pulling with my back. I also feel like this weight feels heavier than I would like but think maybe that’s normal with some of the mechanics correcting that we’re doing? But then, same thing here the video looks easier than it “felt”.
*Film
**Stop BEFORE positions break down

https://youtu.be/h8ZzOmDal0g
C. 10 barbell goodmornings @ 65# x5, 30 sec.
*continue to reach back with hips = These felt good, easier than the safety bar! Very little fatigue really even into the 5th set.
+
For time:
5-10-15-10-5
Lateral burpees over the bar
Power snatch @ 55#

7:50 – Snatches felt very good, felt like I was cycling them well and keeping the bar close. I only broke up the set of 15 (8 and 7). Burpees I tried to keep at a pace that I could maintain and only take rest in transition, this worked pretty well but still feel like these were slow. Tried to keep rest to 10s or less and keep moving with this being a shorter wkout. My HR was pretty high (burpees) the snatch was more of a recovery.
+
Single leg strength/ mobility:
A. Single leg walkout to support squat- 15 reps ea. leg = good
B. 25ft narrow stance duck walk x4 = Felt ok, I was swinging my leg out a bit at first but then got more of the hang of moving forward rather than out and forward.
C. Accumulate 20 feet together goblet squats @ 4211 = This was good, I didn’t get to all of them (ran out of time) I did half, I’ll finish the rest tomorrow. I felt a bit of tightness in my left hip flexor, no pain.
*Videos 1,2,3: https://www.instagram.com/p/BsWJLhmB3MO/