5.5.16

First time using olympic weights. Had to figure out kgs... will just record what kg plate i used

Thursday

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’ - no video but def felt a lot better this time not as awkward

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A. Power Clean, 4 x 1.1, rest 10 sec + 2 min: 10kg (each side), 15kg, 20kg, 20kg (felt better today)

B1. Back Squat @ 31X1, 4 x 4 reps, rest 30 sec: 20kg (each side), 20kg+ 5lbs (each side), 20kg+10lbs, 20kg+10lbs

B2. DB Elbowing Row @ 20X2, 4 x 8/arm, rest 60 sec: 30lbs, 35,35, 35 (could of done more)

C1. Pistol on a Box Progression, 4 x 5/side, rest 20 sec: did these in rack so i could hold on to a bar to keep balance

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

D. FLR on Rings, 3 x 60 sec, rest 90 sec **add weight to back if possible: only could do 45 secs was hard!!!

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4 sets of:row 25sec MAX EFFORT, rest 2:00 : 112,119,120,119 level 10