Monday-

Hip Flexor stretch

Glute activation work

+

A. Back Squat w/ Chains, 1/45 sec for 15 reps @ 70% + Chains

B. Deadlift, 1/15 sec for 15 reps @ 65% + Bands

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

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

C2. Barbell Good Mornings, 3 x 15 reps, rest as needed **add weight as necessary

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

D1. Barbell Overhead Carry, 3 x 100’ unbroken, rest as needed

D2. FLR on Rings, 3 x 60 sec rest as needed **put weight on low back to make it difficult

+

10 min Bike cool down

A. 265+ chains.

B. 265+ bands. Actually felt my hammies here. Especially my right hammy.

C1. 35, 35, 45 all 10s

C2. 45#

C3. Done

D1, 75, 105, 105, clean grip, tried to focus on keeping my rib cage down.

D2. Done with 35# on my back.