4.17.20

Energy: 8 – Felt really solid in the morning, afternoon was a bit less

Soreness: minimal

Sleep: 8hr 10min +Sleep Quality: 8

Motivation: 7

Training Quality: 7

AM
A. 3 box squats @ 22X1 x 5, rest as needed
*moderate- across
*bar in back rack – box at parallel
*focus on glute engagement getting up off of the box

=165lb – Solid, similar notes to last week
B. 5 tempo RDL @ 3131 x 4, rest as needed
*all at heaviest load from last week – bar only goes just below knees

=130 – felt good, a bit tight in the hamstring but still no pain or restriction.
C. 10 barbell hip thrusts x 4, rest as needed
*all at heaviest load from last week 

=120 – Felt really solid today. That pad is so helpful! I was using a pair of sweatpants before haha makes such a difference.
D1. 20 banded hinge position hip abductions x 3, rest 1 min
*hold each rep for 2 sec. 
**https://youtu.be/-ze-vU9QPFA
D2. 20 standing banded hip abductions ea. x 3, rest 1 min
*https://youtu.be/ll1GlFqHAxY
**for D’s: use the double band wrap 

=D1/2 good! These are freakin burners

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

=4:05/4:26/4:25 – woo that first set crushed me, went out at a hard effort and couldn’t sustain it. Felt energy dip a bit but not as bad as Wednesday. Legs felt a little bit like bricks in first set but got better in later sets.
+
4 sets:
7 weight vest burpees AFAP
*focus on fast “pop” off of the ground
*rest 90 sec

21/21/19/19 seconds – felt solid!
+
Alt. EMOM 12 min @ cooldown effort:
-30-40 sec DUs
-40 sec easy row
-40 sec hip movement / stretching
-40 sec easy row

=Finally some decent DU’s again! Got a round of 50 ub, they felt good in general too.