6.1.2016

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

Duck Walk- 50’: not to pretty since toes on left foot still sprained and wont take the time out to let them heal

2 min Goblet Squat Hold **alternate putting DB/KB on each knee to stretch calf/ankle out: forgot to do this

A. Shrimp Squat w/ 20# counter balance holding plate with straight arms out in front- 3x 5/leg, rest as needed: started just doing the plain shrimp squat starting from the ground and no weight, can def feel the tension in my ankles as i try to lower myself back down versus crashing to the ground. feel i get a better stretch and better sense of progress as i do them weekly

B1. Front Squat @ 11X1, 3, 2, 2, 1, 1, rest 2 min: 133, 153, 153, 175, 175 (felt heavy today, after taking a few days off body had to adjust)

B2. Regular Grip Pull Ups @ 20X2, 5 x 1 reps, rest 30 sec **build to 1RM: 10, 25, 33, 44, 49 (failed)

B3. KB Windmill @ 3111, 5 x 5/side, rest 30 sec **focus on stretch at the bottom and active shoulder **these looked good in vid. Great shoulder stability exercise so continue to do the weight you can do on L arm till they even out.: 20, 20, 25, 25, 25

+

3 rounds for reps

30 sec KB Swings, 35# (KB is fine, I didn’t realize you had KB’s): maybe around the 15 mark..

30 sec rest

30 sec Mountain Climbers: no idea goal was just not to stop

30 sec rest

30 sec Burpees; 9, 8, 7

30 sec rest

30 sec Jump Rope: no idea was active rest for me

30 sec rest