Tuesday – April 9, 2019

The ac is out in my apt!!!!! I slept awful.

Apr-9

McGill Series w/ KB – 2 cycles 

Slingshot Series – 2 x 10 

BFR WB – 6 on the min for 10min, AB @ easy recovery pace after each set

Holy legs. There was something brutally awful about this one compared to all the others.

Pause Snatch DL (2sec, below knee) – 5-6 x 3 @ 155-175#; rest as needed (pause and reset at floor each rep)

HB Back Squat @20×1 – 5 x 6 @ 70-75%; rest as needed b/t sets to maintain quality

175# – This started feeling fairly heavy, but started to feel moderately OK after the first round. It was around rep 4-6 that I started really having to work to keep good positions but the last 3 rounds I really started shifting to my left on the last 2 reps. Not only can I feel it, but I could definitely see it when I videoed it as well.

10min Running Prep (hips / ankles)

4 Rounds for time w/ 14# vest 

400m Run

21 Air Squats 

9 BBJO @ 24″”

17:03 – 1930 m ran, we have more of a 500 m. My first round was the slowest at 4:30ish, But I think that time was more so spent because it was my longest run. After I saw how much longer it was I started cutting corners to try to make it shorter. Also, you left out the fact that these are the most intimidating box jumps I would probably ever do LOL I was probably well clearing the box but because I had that weight vest on I was so intimidated.

Hip Capsule Distraction Drills – 2 x 30-40sec ea 

-Couch stretch

-Hip flexion w/ lateral band distraction

-Posterior hip mobilization w/ lateral band distraction

-Pigeon Stretch on box w/ posterior band distraction

*https://squatuniversity.com/2017/10/21/fixing-hip-impingement/

My shoulder is still bothering me, but this is more than likely from getting needled the other day. Still clicking, still pinching, still waking me up. About Easter, i don’t think I’ll be able to come, flights are pretty expensive right now, & the only reasonably priced ones aren’t incredibly inconvenient times. Still want to come again. At some point!!

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