8.5.19

Energy: 6

Soreness: 0

Sleep: 8hr 45min + Sleep Quality: 8

Motivation: 8

Training Quality: 8 – Did not get to B1/2/3/4, I’m planning to come in Thursday to catch up, this week is a bit crazy/unusually extra busy with work – I haven’t had as much time as I would like. Should return to normal next week.

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
+
4 sets @ strong effort:
15 cal row
40 DU
10 CJ @ 65#
15 cal C2bike
10 OHS @ 65#
*Rest 5 min between sets

This felt good and was fun! C+J cycling felt good, I noticed a difference/improvement in jerk efficiency. Row pace consistent over each round, was finishing in just under a minute. DU’s were good, I tripped up on first rep each round but after that did each round unbroken, weird but I’ll take it, they felt efficient, breathing good and foot pain relatively minimal. Took about 15-20s rest in between row and DU. Was breathing heavy by the time I got to C2 bike so really had to pay attention to not “rest” and keep a strong pace going. OHS felt good but wished they were a little faster out of the bottom/pace in general.

Split times were 4:45/4:49/4:43/4:47
+
A1. 10 rear foot elevated split squats (DBs in farmer’s position) x3, rest as needed = #25
A2. 10 2-DB RDLs x3, rest as needed = #35
B1. 50ft single arm DB OHWL (25 L/25R) x3, rest 1 min
B2. 20 alt. box step ups (30″ box- unloaded) x3, rest 1 min
B3. 15 GHD hip extensions x3, rest 1 min
B4. 20 hollow body rocks x3, rest 1 min