9.4.19

Energy: 8

Soreness: minimal

Sleep: 7hr + Sleep Quality: 6

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 5 sumo DL = 225#
B. Build to a heavy 5 FS = 155#
C. Build to a heavy 8 alt back rack reverse lunges (step back and step forward) = 140#

Both A and B were 20# jumps from last time we did this! Yay! And they both felt way good, much stronger feeling than just a few weeks ago. Lunges also felt strong/no issues.
+
2 RFT: =14:05
400m sled drag (45# on small sled- straps around shoulders)
50 WB @ 14#

I’m not sure what delusion I was under but I started out trying to jog with the sled, very quickly realized that that was not sustainable and walked with it. WB broke up as 20/15/15 for both sets – these felt good (minus my unknown to me at the time lol squat depth). This was fun I like the sled, and it was tough.