4.27.20

Energy: 8

Soreness: 3 – Shoulders/traps, calves

Sleep: 7hr + Sleep Quality: 7

Motivation: 8

Training Quality: 8

A. 3-4 Front rack box squat x 4, rest as needed
*increase loading
*box at parallel.
*Keep glute engagement focus even without the pause on the box

=175 did 4 reps all rounds, similar to last week bar felt heavy on my chest keeping my torso upright. Hip/hamstring legs in general felt strong
B. 10 SINGLE LEG dimmel DL x 4, rest 90 sec
*light loading – focus on back tension and glute engagement
**https://www.youtube.com/watch?v=YGSdeOvpc-Q

=65lb – struggled a bit to stay fully controlled throughout. I wasn’t quite getting below my knee every time but was keeping the back tension (felt like that was more important to maintain?) control actually got better as sets went on.
C1. 15 barbell frog hip thrusts x 3, rest as needed
*same load as last week
*https://youtu.be/JnkQx6YgvV0

=95lbs – felt strong, no pain/issues, feel these in my glutes and quads (maybe this is adductors too? Like the entire inside of my thigh is on fire at the end of the set, glutes too.
C2. 20 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

=Used a 5lb weight w/a band tied around my ankle
D. 20 alt walking lunge steps w/ barbell in FRONT rack @ moderate loading x 3, rest as needed

=85lbs (+10lbs from back rack last week) have been holding off on challenging myself a bit more with these so added a little more weight this week. They felt strong! A little tightness/faster fatigue in left hip/hamstring but not super significant.

PM
AMRAP 30 min @ sustainable effort:
1k row
1k ski
2k C2bike
50 box step overs (unloaded) @ 24″

Finished 1 full round + through 1350m of C2 bike in second round. I had time so I completed the remainder of the second round (finished 34:20).

Felt solid, dang I missed that ski erg 🙂 kept a 2:12 pace on both rows, 2:20-2:22 on ski, 2:16 on C2. Breathing felt good throughout never felt like I was dying/over exerting. Step ups were good, I think these will help be with footwork getting over box quicker/more efficiently. Tried to keeps steps as minimal as possible and keep my body low vs standing all the up.