4.20.20

Energy: 8

Soreness: Minimal

Sleep: 7hr 40min + Sleep Quality: 5

Motivation: 7

Training Quality: 7

A. 5 Front rack box squat x 4, rest as needed
*moderate – across
*box at parallel.
*Keep glute engagement focus even without the pause on the box

=165lbs – Felt good in glutes/ham and not too challenging. Felt more challenge in core and just holding that weight on my chest.
B. 18 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
C1. 12 barbell frog hip thrusts x 3, rest as needed
*same load as last week 
*https://youtu.be/JnkQx6YgvV0

=95lbs – whoops, I didn’t see the “same as last week” note until I finished. These still felt great, I warmed up w/85lbs and it felt light so went a bit heavier.
C2. 18 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

=Woof these are hard. I started using a 5lb plate in a lululemon bag and it works really well! Left leg is a bit more difficult/fatigues faster (around rep14 vs feeling fatigue around when I complete reps).
D. 20 alt walking lunge steps w/ barbell in back rack @ 5-10# increase x 3, rest as needed

=75lbs – Felt stronger this week overall, left hip/glute/hamstring still fatiguing faster but less tightness this week over last. Was able to move a bit faster, still with control just felt more confident and less shaky on that left leg.

PM
w/ Ansley
For time: *sprint!
100 BFB
*switch every 10
*rest 3 min
For time:
50 BBJO @ 20″
*switch every 5
*rest 3 min
For time:
100 burpees to 6″ reach
*switch every 10

Times = 5:04/3:22/4:39

This was really fun and challenging, I liked the format a lot bc there wasn’t much rest but just enough to force me to move fast every round. The BFB were probably the most efficient for me or felt the best and most consistent across sets. I wasn’t quite fully recovered at 3min which I was happy about, trying to work on (when I can at the moment energy wise with this cut) tapping into going AFAP when I have those rest breaks and noticing how the recovery feels. The BBJO were (and usually are) a little more awkward for me, Ansley is super fast at them, it took me a minute to find a good footwork pattern, I think I still take too many steps in this but the sets got better as I went. Started to feel fatigued (arms/upper body mostly) into the last set of 100 reps. Breathing was good, I felt a little more energy today – I had a small refeed yesterday 🙂 I think that helped.