5.8.20

Energy:8

Soreness: 3/4 hamstrings, glutes, lats. Slight tightness in both hips.

Sleep: 7hr + Sleep Quality: 9

Motivation: 7

Training Quality: 8

A. 2 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

=195lbs (+10lbs from LW) – Felt strong, specifically was feeling a little glute/hip tightness doing these, no pain really but more like an “I just want to keep stretching” feeling
B. 2 tempo DEADLIFTS @ 3131 x 4, rest as needed
*slight weight increase

=165lbs (+10lb from LW) – Solid! Continue to be really stoked about how good this feels.
C. 5 barbell hip thrusts x 4, rest as needed
*build to a heavy 5

=155/165/175/185 – Strong, no complaints/pain/restriction
D1. 100ft backwards sled pull @ heavy x 3, rest 1 min

=115+sled – woo this lit me up, started w/135 and dropped it down a bit
D2. 20 Russian KBS @ mod-heavy x 3, rest 1 min

=53lb KB – Felt good/strong
+
15 sec AB sprint
*rest 45 sec
10 BFB AFAP
*rest 1:40
x 8

=Times: 31/31/29/28/30/29/29/29 seconds. Well dang pleasantly surprised w/multiple sets under 30 seconds! Again, focused on footwork/efficiently. Also, played w/moving my hands a bit further apart and I think this allowed me to get onto and off of the floor quicker. I took some video, I still think my footwork could be better/less steps.
+
3 sets:
7 weight vest burpees AFAP
*focus on fast “pop” off of the ground
*rest 90 sec
(let’s keep working these) – I’m in! I like these 🙂

=19 seconds all three sets
+
20 min easy bike = Did just over 20min