Energy: 8

Soreness: 3/4 – glutes/shoulders

Sleep: 7hr + Sleep Quality: 8

Motivation: 8

Training Quality: 8

Accumulate, for quality:
10 chin ups
10 ring dip negatives (5 sec)
10 S.HSPU negatives (5 sec)
10 rope climbs
20 TTB
20 kipping pullups

Chin ups were solid – quality felt consistent across reps, rested approx. 90sec between.

Both ring dip negatives and S.HSPU negatives felt great, strong throughout reps. HSPU were slow and controlled throughout entire RoM – was really happy w/how these felt.

Rope climbs good – worked on pulling less w/biceps and pushing more w/legs.

TTB 😦 these were yikes – feet were pretty far away from the bar on most reps. I did practice a few more after the pull-ups and they were better/closer. I think I was lacking tension in first attempts/reps.

Pullups – these were strong, I did them in fast sets of 2 or 3. Kip felt good and was happy that these were solid after the TTB were not so great.
+
A. 4 rear foot elevated split squats ea. x 4, rest as needed
*bar in back rack
**mod-heavy across

=85lbs all sets – Keeps feeling stronger each week! Yay! Less difference in L/R leg strength/fatigue.
B. 12 single leg squats to box or bench w/ 3 sec eccentric ea. x 3, rest as needed
*add a KB in goblet position this week 

=Holy shit these are hard. Used pink KB. I do notice that I’m getting stronger on these week to week.
C1. 12 single leg DB hip thrusts ea. x 3, rest as needed
*shoulders on bench

=25lb DB
C2. 24 split stance band pull-throughs (12 L leg leading / 12 R) x 3, rest as needed
C3. 15 split-stance 1-arm russian KBS ea. side x 3, rest as needed
*https://youtu.be/LmBtbF4CWr0

=25lb KB
+
30 min easy cyclical of your choice

C2 bike for 10k just short of 30min

Energy: 8

Soreness: 4- glutes, hamstrings, traps

Sleep: 7hr 15min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

Handstand Skill:
A. 10-15 wall-facing handstand “”shrugs”” x 4, rest as needed
*create “”shrug”” by pressing into the ground with your full hand. Feel you scaps “”lift”” as you press and notice the difference between when you are actively pressing vs. not
*https://youtu.be/3bO11OwSAzM

=12reps/round
B. 25-35 sec wall-facing scissor switches x 4, rest as needed
*work on finding a “”float”” point where both feet are off of the wall during the switch and that you can control. Press away from the ground throughout.
*https://youtu.be/4t0ZPbzr3mc

=moved my hands a bit farther away from the wall, super helpful! This is the best these have felt, was able to sustain longer and feel that balance point much more
C. Accumulate 30 lunge kick-ups into the wall
*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg. Set your arms before beginning your lunge- biceps my ears and press up!
*https://youtu.be/8DuKpUoL1mQ

=strong today (improvement over last week w/more balance/control before hitting wall) did in sets of 6-8.
D. Accumulate 20 free-standing kick ups (keep lunge technique)

=similar to last week, struggled with confidence moving away from the wall. I basically did the same as the kick ups but moved another foot away from the wall. I had solid freestanding holds doing both C+D but when I try and do completely away from the wall it’s like it all falls apart. 🙂 working on it haha
+
Accumulate 22 wall-walks for quality

=tough – felt similar, but a bit stronger than LW
+
1 minute max V-ups
*45 sec rest
x 4
*https://youtu.be/qrtZWRLmQlY

=24/22/21/21
+
A. 14 strict press x 3, rest as needed
*moderate- across

=65lbs (same as last 2weeks) – wooo after the first set I wasn’t sure I’d be able to finish all 3 at that weight, but yay! Reps 10-14 were tough all sets
B. 3 Strict press x 3, rest as needed
*building to mod-heavy

=80/85/85 – wanted to go up on that last set but 85 was tough the first time so kept it there.
C. 14 pendlay rows x 3, rest as needed
*moderate- across

=75lbs (same as last 2weeks) – Felt strong
D. 3 pendlay row x 3, rest as needed
*building to mod-heavy

=105/110/115 – Good

PM
Glute prep x3
-10 single leg glute bridges ea. 
-10 mini clam shells ea
*no band
+
Locomotion/ running prep flow:
5 min easy jog
+
Follow along- 25ft of each x2 sets
*https://youtu.be/WIiWBJh03ow?list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz
+
RUN CLUB! OH BOY! WAHOO! 
1 mile run @ 2 mile re-test pace
–10 min walk–
200m @ strong effort x 6, rest = 200m walk 

1mile = 8:49 – Dang I was pretty stoked about this! I’m pretty sure that’s a PR mile time. Felt pretty good too, the way the route works there was 3 passes on the longer hill for the mile. I don’t feel like I struggled too terribly maintaining pace here. Breathing was good up until the last pass or last 200m I felt like I started burning a bit but mentally I knew I was almost done so it was easy to manage.

The 200m’s were tough, breathing/legs burny and slightly fatigued. I felt less tightness/fatigue/restriction when trying to run faster than in weeks past and less pain/soreness afterwards as well.

Times for 200m’s = 58.7/57.1/56.7/55.9/56.1/56.4
+
Foot Strengthening drills
25ft ea. x2, Rest as needed
-forefoot forward walk
-forefoot forward walk w/ external rotation
-forefoot forward walk w/ internal rotation
-forefoot backwards walk
-forefoot backwards walk w/ ext. rotation
-forefoot backwards walk w/ internal rotation
-forefoot lateral walk (L/R)
-heels forward walk
-heels forward walk ext. rot.
-heels forward walk int. rot.
-heels backward walk
-heels backward w/ external rot.
-heels backward w/ int. rot. 
-heels lateral walk (L/R)
-eversion forward walk
-eversion backward walk
-inversion forward walk
-inversion backward walk
*https://youtu.be/s8wQNPCk_oc?
+
TTT Intrinsic Foot Strength – 2 cycles through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A

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.

Energy: 8

Soreness: 4 – glutes, shoulders/upper back (those freakin weighted burpees!)

Sleep: 7hr 40min + Sleep Quality: 7

Motivation: 7

Training Quality: 7

AM
TTT TD @home #5

I did something a little different this week.

9min AMRAP

7 SA DB snatch 35lb/7 box jumps/7 burpees

Rest 3min

9min AMRAP

7 SA DB C+J 35lb/7 burpee box jump

6+15 first round, 6 + 1 second round
+
A1. 4-6 1 arm DB strict press + 5-8 1 arm DB push press ea. x 3, rest as needed

=Did 5+6 all rounds
A2. AMRAP-2 feet-elevated yoga pushups x 3, rest as needed
*feet on **3** x 45# plates

=10/9/8 – these have been feeling stronger each week
B1. 30 sec side plank each x 3, rest 1 min
B2. AMRAP box HSPU x 3, rest 1 min

=8/7/7

PM
Self directed hike or bike ride 
60-90 min @ conversational pace

=Did 5 miles w/the 20lb vest, took about 2 hrs. Traps/shoulders and feet/ankles started to get tired in last 1-2 miles.

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)

Energy: Better in the morning

Soreness: 4

Sleep: 7hr 15min + Sleep Quality: 9

Motivation: 8

Training Quality: 7

For 48 min:
3 min row @ 30 min time trial effort
1 min rest

=Felt great, energy consistent throughout time. Kept a 2:16 average pace.
+
Inversion Control:
A1. 25 sec HS hold w/ chest drive through and hip pike x 4, rest as needed
*push chest away from wall while pressing hard into the ground
*https://youtu.be/nsAHPxf1jlM
A2. 10-12 Quadruped pike rocks x 4, rest as needed
*biceps by ears – press into ground- pointed toes in finish
*https://youtu.be/X5M2K6KmUFQ
B. 4-8 alt. single leg extensions in headstand x 4, rest as needed
*https://youtu.be/fg0RTZ9grWg
+
Midline Endurance:
A1.10-15 hollow body rocks x 3, rest 30 sec
*https://youtu.be/NxaioBKIsY4
A2. 10-15 arch body rocks x 3, rest 30 sec
*https://youtu.be/XvgNkP0gQwc
A3. 3 arch to hollow rolls ea. way x 3, rest 30 sec
*https://youtu.be/GR97ivB-nUE
B. Accumulate 3 min of plank walking
*break this up as needed based on the space you have.
*legs tight- squeeze glutes – press into ground
*https://youtu.be/jQRU7LjMO0w
+
Back / Lat strength:
A1. 20 towel bent over rows x 4, rest 1 min
*pull towel apart as hard as you can. Squeeze scaps together. Think of creating as much tension as you can against the towel
*https://youtu.be/adkOHZQq2BA
A2. 20 lying back press x 4, rest 1 min
*use elbows to press down on ground and lift chest while squeezing scaps together
*https://youtu.be/nYHHJQhvR_o
A3. 20 lat pushdowns x 4, rest 1 min
*Press down with forearms and engage lats to lift hips off of floor
**https://youtu.be/xt_J39csZ6E

PM
A. 6 rear foot elevated split squats ea. x 4, rest as needed
*bar in back rack
**mod-heavy across

=75lbs all sets – This felt significantly stronger than last week. I played around w/widening my feet a bit and that helped a lot with stability. Still feeling weaker in left. I also started with left leg leading (maybe this helped me mentally feel less fatigued)
B. 12 single leg squats to box or bench w/ 3 sec eccentric ea. x 3, rest as needed

=Did these to a 20″ box this week (about an inch or so higher than last week) I was struggling with the eccentric last week so wanted to focus on that. They were a bit “easier” but I feel like the purpose is the slow/controlled descent, which, was much stronger this week. Booty was still burny!
C1. 12 single leg DB hip thrusts ea. x 3, rest as needed
*shoulders on bench

=25lb DB
C2. 24 split stance band pull-throughs (12 L leg leading / 12 R) x 3, rest as needed
C3. 15 split-stance 1-arm russian KBS ea. side x 3, rest as needed
*https://youtu.be/LmBtbF4CWr0

=w/25lb KB
+
For time:
30-20-10
Cal Row
Empty barbell thrusters

=7:24 – Felt pretty good, row pace was able to keep consistent and high. Last 10cals well over 1000cal/hr and rounds of 20/30 were right at 1000. Broke up the round of 30 thrusters into 2 sets and other rounds did unbroken, these felt strong/smooth. Hip felt good throughout.

Energy: 8

Soreness: 4 – glutes,

Sleep: 7 hr 45min + Sleep Quality: 9

Motivation: 8

Training Quality: 8

Handstand Skill:
A. 8-12 wall-facing handstand “”shrugs”” x 4, rest as needed
*create “”shrug”” by pressing into the ground with your full hand. Feel you scaps “”lift”” as you press and notice the difference between when you are actively pressing vs. not
*https://youtu.be/3bO11OwSAzM

=10reps/set
B. 20-30 sec wall-facing scissor switches x 4, rest as needed
*work on finding a “”float”” point where both feet are off of the wall during the switch and that you can in control of. Press away from the ground throughout. 
*https://youtu.be/4t0ZPbzr3mc

=Stuck to 30sec/round as best I could – this one gets tiny bits more consistent each week – noticing small improvements in balance
C. Accumulate 20 lunge kick-ups into the wall
*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg. Set your arms before beginning your lunge- biceps my ears and press up!
*https://youtu.be/8DuKpUoL1mQ

=Did this alternating kick up leg each rep, took 2 brief rests throughout. Small improvements in balance
D. Accumulate 20 free-standing kick ups (keep lunge technique)

=I still did this “near” the wall – I moved farther away but still had it there to fall into – I haven’t really ever done a completely free-standing handstand so I think not having the wall at all mentally makes it harder for me but I know having it there as a safety and me knowing that it’s there doesn’t allow me to build the confidence. I also think I need to practice “falling” out of a handstand. I did have a few really solid 2-3 second controlled completely free-standing holds, a first ever for me! Wahooo
+
Accumulate 20 wall-walks for quality

=Did these as singles to maintain quality, freakin wall walks are hard for me so I took some significant rest to get the full 20 reps. I do notice that these are getting stronger – shoulders, body control
+
1 minute max V-ups
*60 sec rest
x 4
*https://youtu.be/qrtZWRLmQlY

=24/23/21/21
+
Compression Strength:
Alt. EMOM 15-18:
min 1: 30 sec alt. single leg pike lifts
*https://youtu.be/G8nghM9nv5k
min 2: 30 sec tuck hollow hold to 2-leg extensions
*https://youtu.be/DXHUbTThljk
min 3: 30 sec grounded hip extensions
*https://youtu.be/-nJA2aHa63A

=Did 15min – all good
+
A. 12 strict press x 3, rest as needed
*moderate- across

=65lbs – wanted to keep same weight as last week. Similar to last week, last 3 reps were tough. Stuck with a little wider grip and really liking that/feeling stronger w/strict press.
B. 4 Strict press x 3, rest as needed
*building to mod-heavy

=75/80/85 – woo! Felt great, last rep @85 was tough
C. 12 pendlay rows x 3, rest as needed
*moderate- across

=75lbs – same as strict press, wanted to keep the same weight w/the increase in reps, last few were tough but these felt strong
D. 2 pendlay row x 3, rest as needed
*building to mod-heavy

=90/100/105/110 – Felt great/strong

PM
Glute prep x3
-10 single leg glute bridges ea. 
-10 mini clam shells ea
*no band
+
Locomotion/ running prep flow:
5 min easy jog
+
Follow along- 25ft of each x2 sets
*https://youtu.be/WIiWBJh03ow?list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz
+
RUN CLUB! OH BOY! WAHOO! 
1000m run @ target 2 mile re-test pace
x 2
*rest 3-4 min between 1000’s
**rest 6-10 min
x 2 sets (4 x 1000 total)

Times/Paces = 5:38 (8:50/mi), 5:36 (8:49/mi), 5:39 (8:53/mi), 5:35 (8:50/mi)

Super happy about the consistency here. The third and 4th felt the most challenging, I’m really learning that the challenge is more mental for me. The 4th interval vs. the 1st was basically the same time, yet the 4th felt so much slower – halfway through I told myself it was going to hurt more and tried to pay attention to that feeling. It’s interesting to notice that as far as like physically taxing on my body it wasn’t that much more difficult (yes I was a bit more tired) but I was recovering the same and still felt fresh it just felt harder and therefore I was slowing down. Learning how to tap into that push and what it feels like for me! #runlearns
+
Foot Strengthening drills
25ft ea. x2, Rest as needed
-forefoot forward walk
-forefoot forward walk w/ external rotation
-forefoot forward walk w/ internal rotation
-forefoot backwards walk
-forefoot backwards walk w/ ext. rotation
-forefoot backwards walk w/ internal rotation
-forefoot lateral walk (L/R)
-heels forward walk
-heels forward walk ext. rot.
-heels forward walk int. rot.
-heels backward walk
-heels backward w/ external rot.
-heels backward w/ int. rot. 
-heels lateral walk (L/R)
-eversion forward walk
-eversion backward walk
-inversion forward walk
-inversion backward walk
*https://youtu.be/s8wQNPCk_oc?
+
TTT Intrinsic Foot Strength – 2 cycles through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A

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.

Energy: 7

Soreness: 4

Sleep: 7hr 30min +Sleep Quality: 9

Motivation: 6

Training Quality: 7

AM
TTT TD @home #4

17:32 –
+
A1. 3-6 1 arm DB strict press + 4-7 1 arm DB push press ea. x 3, rest as needed

=Used 35# DB – 4+5/4+5/ 5+6 – I could have done that 5+6 rep scheme the whole time ::face palm:: Felt strong this week
A2. AMRAP-2 feet-elevated yoga pushups x 3, rest as needed
*feet on 2 x 45# plates

=9/10/9 – These felt quite a bit stronger than last week (no shoulders in the TD probably helped haha)
B1. 45-60 sec front plank on elbows x 3, rest 1 min

=60seconds all sets
B2. AMRAP box HSPU x 3, rest 1 min

=7/8/6 – Toes on 20″ box, played with width/spacing on hands – it might be good for me to start drawing the width of a box for HSPU

PM
Self directed hike or bike ride 
60-90 min @ conversational pace

^Didn’t get to this 😦 Going to try this afternoon if the rain lets up long enough otherwise a conversational row.

Energy: 8 – Felt really solid in the morning, afternoon was a bit less

Soreness: minimal

Sleep: 8hr 10min +Sleep Quality: 8

Motivation: 7

Training Quality: 7

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

=165lb – Solid, similar notes to last week
B. 5 tempo RDL @ 3131 x 4, rest as needed
*all at heaviest load from last week – bar only goes just below knees

=130 – felt good, a bit tight in the hamstring but still no pain or restriction.
C. 10 barbell hip thrusts x 4, rest as needed
*all at heaviest load from last week 

=120 – Felt really solid today. That pad is so helpful! I was using a pair of sweatpants before haha makes such a difference.
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 

=D1/2 good! These are freakin burners

PM
Alt. EMOM 12 min @ warmup effort:
-5-6 BFB
-40 sec easy row
-40 sec hip movement / stretching
-40 sec easy row
+
3 rounds AFAP:
10 cal row
8 lateral burpees over the rower
*rest 3 min
x 3 sets

=4:05/4:26/4:25 – woo that first set crushed me, went out at a hard effort and couldn’t sustain it. Felt energy dip a bit but not as bad as Wednesday. Legs felt a little bit like bricks in first set but got better in later sets.
+
4 sets:
7 weight vest burpees AFAP
*focus on fast “pop” off of the ground
*rest 90 sec

21/21/19/19 seconds – felt solid!
+
Alt. EMOM 12 min @ cooldown effort:
-30-40 sec DUs
-40 sec easy row
-40 sec hip movement / stretching
-40 sec easy row

=Finally some decent DU’s again! Got a round of 50 ub, they felt good in general too.