4.24.20

Energy: 8

Soreness: minimal glutes/hamstrings

Sleep: 8hr 15min + Sleep Quality: 4

Motivation: 8

Training Quality: 8

AM
A. 2-3 box squats @ 22X1 x 5, rest as needed
*slight weight increase
*bar in back rack – box at parallel
*focus on glute engagement getting up off of the box

=175 (+10lbs from LW) – felt great today, stronger than last week. Played around with feet placement, spread them a bit wider and focused on vertical shins/shooting my butt back to sit, all felt better!
B. 3 tempo DEADLIFTS @ 3131 x 4, rest as needed
*moderate loading 

=145lbs – range of motion felt surprisingly good here, I wanted to go heavier (bc deadlifts make me so happy!) but kept it manageable/safe, first time doing these in a bit and was a little nervous but all is feeling great so far.
C. 10 barbell hip thrusts x 4, rest as needed
*all at heaviest load from last week + 5-10#

=135 (+15lbs from LW) Felt strong, no pain/issues/restrictions, actually felt a little light so I put an extra 5lbs on 🙂
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 

PM
Alt. EMOM 12 min @ warmup effort:
-3-5 BBJO (technical focus- work on footwork)
-40 sec easy row
-40 sec hip movement / stretching
-40 sec easy row

^BBJO – practiced one step up and jumping (vs. 2 steps I was taking before) and jumping off box without extra steps. Practiced some alternating step up foot, more comfortable w/right foot leading.
+
Alt. EMOM 20 min:
min 1: 15 cal row AFAP
min 2: rest

=45/46/46/47/47/44/46/45/46/46 seconds

wooo that was fun! 1-10 cal felt great, those last 5 cals pretty much sucked across all sets. This felt really good especially considering powerful movements have been somewhat challenging for me lately. Breathing was strong, hip/hamstring felt strong throughout (no pain, a slight tightness in hamstring but hardly noticeable).
+
6 sets:
7 weight vest burpees AFAP
*focus on fast “pop” off of the ground
*rest 90 sec

=20/19/19/20/19/19
+
Alt. EMOM 12 min @ cooldown effort:
-30-40 sec DUs
-40 sec easy row
-40 sec hip movement / stretching
-40 sec easy row

=Another good dub day, all rounds right around 50 (2 of them unbroken)