Monday, June 27, 2016

A. 

Banded Box Squat - 6 x 3; rest 2min (moderate bar + moderate band tension, speed focus)

Result - 315# across w/ 3" green band to 16" box

Felt heavy but wasn't a huge struggle. I stayed at 315# because I wasn't really feeling the best. Not being able to train for an entire week will do that to you, I suppose. 

B. 

Deadlift From Blocks (2"" below knee) - 6 x 3; rest 2min (mod-heavy across)

Result - 495# across

Not sure if it was due to the lack of leverage, but this shit felt really fucking heavy today. Good news, low back wasn't fried afterward and feels pretty good this morning. 

C1. 

Band Assisted Shrimp Squat @3121 - 4 x 8-10 ea leg; rest 30sec b/t legs + 30sec 

These are improving but that tempo is killer...I dig it. 

C2. 

BB Single-leg Good Morning w/ Knees Together @3030 - 4 x 8-10 ea leg; rest 30sec b/t legs + 30sec (empty bar)

Pretty big challenge on these. Most difficult part was keeping my knees together. 

D. 

BB Seated Sumo Good Morning @4040 - 4 x 10-12; rest as needed

Stuck with an empty barbell so to stay true to the tempo. Not sure if I'm really doing these correctly. I don't feel much from them. 

+

Trunk x4

A1. 

Rotational Plank - 16 slow/controlled rotations (ea side = 1)

A2. 

Quadraped Crawl in hollow - 12 alt steps (super slow/controlled)

A3. 

Arch-Hollow Roll - 6 slow/controlled reps

Completed. 

This day didn't feel great, I'm not going to lie. But I suppose it's to be expected coming off of 9 days of nothing. I'll improve in due time...like when I'm done traveling every other week haha.