Didn't feel as strong today as I would of liked. My back squat/front squat made massive improvements in flight in short time was hoping I could get back to there but I know it will take time.
Ankle CAR’s- https://www.youtube.com/watch?
Lizard Walk- 50’
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A. Squat Clean, build to 1RM: 6(55), 4(89), 3(99), 2(121), 1(133), 1(143), 1(153), 1(163)
the first video is 153, second is 163, i failed on first attempt then get it. so wait a few seconds. all any advice on how i built up , was it ok, should of done more at different weights etc. also our gym does not have 2.5's so... wasn't able to go up anymore. even though it looked easy when i watched my video.. didn't feel easy!
B. Back Squat, build to 1RM: 5(89), 4(133), 1(185), 1(199), 1(219) so wasn't thinking and did a few warm ups even though was prob already warmed up from squat clean.. so think i hurt some strength doing that. and 219 felt HEAVY which sucked, i was hoping for a minimum of 225...
C1. Pistol on a Box Progression, 4 x 5/side, rest 20 sec
C2. American Hip Thrusts w/ barbell @ 20X2, 4 x 10, rest 60 sec **heavy: 111, 121,121, 121
D. FLR on Rings, accumulate 3 min for time: 5:30
Sled Push- 3 x 20 sec MAX EFFORT, rest 2 min **moderate load but should still be able to sprint without slowing down much: ran out of time
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