8.21.19

Energy: 6

Soreness: 6 – Traps, Lats, chest, hamstrings, forearms (more tightness in forearms than sore)

Sleep: 6hr 45min + Sleep Quality: 7

Motivation: 5 – for whatever reason I was not feeling it today up until I got started then everything started to feel better.

Training Quality: 8

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. 5 sumo DL x5, rest 2 min
*all at 90% of last week’s heavy 5

Did these at 195# (93%) – Felt strong, better than LW
A2. 5 FS x5, rest 2 min
*all at 90% of last week’s heavy 5

Did these at 125# (90%) = At first they felt a little easy, last round started to get more challenging
B1. 10 2-DB hang squat cleans @ 30-35# ea. x4, rest as needed
B2. 6 single leg barbell RDLs ea. x4, rest as needed
*add load by feel. Focus on hip hinge and balance
+
5 sets, each @ hard effort: = Felt good, similar to last week. Breathing better this week. Really focused on efficient breathing especially during lunges.
50ft sled push (empty- inside)
100ft shuttle run (50 down/50 back)
50ft sandbag back rack walking lunge (40#)
100ft shuttle run
50ft sandbag front rack walking lunge (40#)
*Rest 4-6 min between sets (actively on AB- easy spin)