5.19.16

Hip Opening Sequence- https://www.youtube.com/watch?v=4nf-BWJF_p4

Ankle CAR’s- https://www.youtube.com/watch?v=zxej8Vbn4VI

Lizard Walk- 50’

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A. Power Clean + Hang Squat Clean,  4 sets, rest 2 min: 121,131,141,141 (olympic plates) felt good

B1. Back Squat @ 31X1, 4, 323, 3, 2,  2,  reps, rest 30 sec: 155, 175, 175, 185, 199(olympic plates) felt good

B2. DB Elbowing Row @ 20X2, 5 x 10/arm, rest 60 sec: 40lb

C1. Pistol on a Box Progression, 4 x 5/side, rest 20 sec: they feel better will video

C2. American Hip Thrusts w/ barbell @ 20X2, 4 x 10, rest 60 sec **heavy: 89lbs

D. FLR on Rings, 4 x 45 sec, rest 90 sec **add weight to back if possible: first time I made it through all 4 sets!!!! might be able to add weight next time.. lol won't be much

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Sled Push- 4 x 15 sec MAX EFFORT, rest 2 min  **moderate load but should still be able to sprint without slowing down much: 55kg was too heavy.. caught myself slowing down on 3 and def 4th set..