AM
5min AD @ EN2 (140-160 BPM)
5min Row @ EN2
5min Run @ EN2
x4 Rounds
+
Mobility (static) - 15min (glute/hip-flexor+quad/groin/
PM
CS - Activation
+
A. HB Back Squat - 5 x 3; rest 3min (building)
B. Clean Grip RDL - 5 x 3; rest 3min (building)
C. Seated DB 1arm Z-Press @21x2 - 4 x 6 ea arm; rest 60sec b/t arms
D. BB Snatch Grip OH Carry - 5 x 30m ea arm; rest as needed
E. KB 2arm Front Rack Carry - 5 x 30m ea arm; rest as needed
+
CS - Recovery
A.M.
Complete, did Row first and kept HR at more stead pace around 152-154 but it was still dipping to low 140's on the bike. It was cooler this morning so felt pretty good. onlly like 90 degrees :)
P.M.
A. 275, 305, 325, 345, 355. felt heavy
B. 275, 325, 345, 345, 345. felt hevy
C. 25, 35, 45, 45# felt pretty good
D. 95, 115---> felt good just cautious
E. 53#---> nervous cleaning them up to rack position but this felt good, maybe stronger than pre-injury.
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