Energy: 7
Soreness: Lats, glutes
Sleep: 7hr 20min + Sleep Quality: 8
Motivation: 8
Training Quality: 8
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
=185 (+10lbs from LW) – good, continuing to notice less tightness/pain in left hip/glute
B. 3 tempo DEADLIFTS @ 3131 x 4, rest as needed
*slight weight increase
=155 (+10lbs from LW) – felt great! Same notes as box squat, stoked that I’m able to do these while decreasing tightness in that hip
C. 8-10 barbell hip thrusts x 4, rest as needed
*all at heaviest load from last week + 5-10#
=145 (+10lbs from LW) – solid
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
^I feel both of these in my hip flexors a bit, glutes/hip as well but wanted to make sure hip flexor is okay?
+
15 sec AB sprint
*rest 45 sec
20 sec max BFB
*rest 1:40
x 8
burpee count = 6/6/7/7/7/7/7/7
^This started out a bit rough (legs felt like bricks and energy a little low) but quickly felt better. I felt like I was recovering well during rest and able to maintain pace on AB too. I like doing this bc it really challenges speed for me, whereas some of the longer sets I’m more focused on efficiency and sustainability. Worked on staying low and efficient/minimal footwork. I also really aimed for that max effort every time – trying to tap into that more during training.
+
3 sets:
7 weight vest burpees AFAP
*focus on fast “pop” off of the ground
*rest 90 sec
Times=20/19/18 – Felt great
+
10 min easy bike
