Monday-

Hip Flexor stretch

Glute activation work

+

A. Back Squat w/ Chains, 1/45 sec for 15 reps @ 65% + Chains

B. Deadlift, 1/15 sec for 15 reps @ 60% + Bands

**A & B focus on moving as fast as possible

C1. Hamstring Curls, 3 x 8-10, rest as needed

C2. Banded Good Mornings, 3 x 40 reps, rest as needed

C3. Single Leg Quarter Squat Paloff Press @ 3030, 5 x 5-7 rest as needed

D1. Single Arm Overhead Carry, 3 x 100’ unbroken, rest as needed b/w arms

D2. Double KB Front Rack Carry, 3 x 100’ unbroken rest as needed

+

10 min Bike cool down

A. 245+ 57# chains. Done

B. DL, done

C1. 40# all 10 reps

C2. Done

C3. Done

D1. 50# done. Thought about going up but glad I didn't.

D2. 44# per hand. Could have done 53 but kept struggling to get in the rack.