6.10.19

Energy: 8

Soreness: 6 – Lats, hamstrings (more right than left), mid back (light soreness)

Sleep: 7hr 30min + Sleep Quality: 9

Motivation: 9

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. 2 tempo FS @ 32X1 x5, rest as needed
*increase loading from last week

Loads= 120/125/130/130/135 – Good, 135 was challenging but not terrible
B. 5 banded DL x5, rest as needed
*band will challenge bar path and upper back engagement- so keep focus on those

Loads=85/95/100/105/105 – Felt easier than last week even with the increase
C1. 6 single leg barbell RDL ea. (55-75#) x5, rest 1 min

Used 65# left leg felt really good, hip hinge and upper back tightness good, right hamstring felt super tight it made the movement difficult (similar to how the KB ones felt when I first started doing those) no pain just tightness and/or restricted rom.
C2. 40ft 2-DB death march x5, rest 1 min = Used 20# DB’s – as much as I still hate these, they did not feel quite as terrible today. Still feeling it in same spots (triceps, forearms, back)
*https://www.youtube.com/watch?v=ZGchgrQLfno
+
For time: = 9:24
1k row
50 thrusters @ 35# (empty BB)
30 hand release pushups

Finished row in 2:06 pace, felt very good, breathing good, no fatigue. Was able to take 3 breaths and start thrusters. Broke thrusters up into 20/15/15, first 2 sets felt great third set started to get harder (breathing and arms/legs). HR PU’s were hard – did them as 9/5/6/4/6 arms were feeling fatigued, breathing fine.
+
Single leg strength/ mobility:
A. Single leg walkout to support squat- 15 reps ea. leg
B. 25ft narrow stance duck walk x4 – pink KB
C. Accumulate 20 feet together goblet squats @ 4211 – pink KB
*Videos 1,2,3: https://www.instagram.com/p/BsWJLhmB3MO/