4.13.20

Energy: 8

Soreness: 3 – hamstrings, glutes, upper/mid back, forearms (thank you Throwdown)

Sleep: 8hr 20min + Sleep Quality: 6/7

Motivation: 7

Training Quality: 8

AM (11:30am)

A. Build to a mod-heavy 5 Front rack box squat
*box at parallel.
*Keep glute engagement focus even without the pause on the box

=170 – Good, no pain or limitation, loving these box squats
B. 15 dimmel DL x 4, rest 90 sec
*light loading – focus on back tension and glute engagement
**https://www.youtube.com/watch?v=YGSdeOvpc-Q

=75lbs – felt a little tightness in Lham during the descent on this one but not terrible. Definitely felt these in glutes.
C1. 10 barbell frog hip thrusts x 3, rest as needed
*https://youtu.be/JnkQx6YgvV0

=85lb – felt good!
C2. 15 elbow plank extended ROM hip abductions ea. x 3, rest as needed
*hook weight vest over ankle- may need to take out some weight
**https://youtu.be/iAoSlGH1Zsc

=This was harder than I thought, I played around with weight and ended up going a bit lighter than I thought I would, maybe 7-8lbs total.
D. 20 alt walking lunge steps w/ barbell in back rack @ 65-75# x 3, rest as needed

=Used 65lbs – Good, feel left glute fatigue a bit faster (on this and probably in general – maybe don’t notice as much when not isolating one leg at a time).

PM
w/ Ansley
For time: 
200 cal row (switch every 20 cals)
100 sandbag bearhug squats (switch every 10)
100 cal row (switch every 10 cals)
200 wallballs @ 14# (switch every 20)

=31:10

Tried to keep above 1000/hr pace on row – dipped below a couple times. Sandbag squats were most difficult, I have a hard time moving fast on these, towards 3rd set of 10 my back started to get tired. Second row felt great, was pulling over 1100/hr a lot. WB felt like just get through it, by second round my breathing was higher but manageable, by last 2 sets my arms were most fatigued. This was fun! Challenging and fun 🙂 No real issues w/hip throughout, felt it a bit maybe in the sandbag squats but no pain and nothing significant afterwards.