4.10.20

Energy: 8

Soreness: 4/5 – glute/hamstrings, traps + shoulders

Sleep: 8hr +Sleep Quality: 9

Motivation: 8

Training Quality: 9

AM (10:30a)
A. Build to a mod-heavy 3 box squats @ 22X1
*bar in back rack – box at parallel
*focus on glute engagement getting up off of the box

=175lb – these felt good, no pain. You were right, that squat rack is a bit sketch 🙂
B. 5 tempo RDL @ 3131 x 4, rest as needed
*building by feel – bar only goes just below knees

=105/115/125/130 – These felt good, no pain, a little tightness in left ham but not too bad and wasn’t restricting movement.
C. 10 barbell hip thrusts x 4, rest as needed
*build to a heavy 10

=95/105/115/120 – Felt good, no pain or restriction
D1. 15 banded hinge position hip abductions x 3, rest 1 min
*hold each rep for 2 sec. 
**https://youtu.be/-ze-vU9QPFA
D2. 15 standing banded hip abductions ea. x 3, rest 1 min
*https://youtu.be/ll1GlFqHAxY
**for D’s: use the double band wrap 

Both of these, good.

PM
Alt. EMOM 12 min @ warmup effort:
-5-6 BFB
-40 sec easy row
-40 sec hip movement / stretching
-40 sec easy row
+
2 rounds AFAP:
10 cal row
8 lateral burpees over the rower
*rest 3 min
x 4 sets

=2:42/2:35/2:34/2:30 – Was feeling fully recovered after rest each round. The row felt a bit slow in general; first set of 10 was generally pulling around 1000cal/hr and second set really struggled to get much higher than 900cal/hr.
+
4 sets:
6 weight vest burpees AFAP
*focus on fast “pop” off of the ground
*rest 90 sec

=19/20/18/18 seconds

I liked doing these! They were definitely taxing/challenging that pop off ground and think that’ll really help me get faster off the ground.
+
Alt. EMOM 12 min @ cooldown effort:
-30-40 sec DUs
-40 sec easy row
-40 sec hip movement / stretching
-40 sec easy row

=DU’s felt so much better today! Was getting decent sets of 30and just felt better in general, probably the best they have felt since QT.