Monday-

Hip Flexor stretch

Glute activation work

+

A. Back Squat w/ Chains, 1/30 sec for 15 reps @ 65% + Chains

B. Dimmel Deadlift, 2 x 20 reps @ 50ish% https://www.youtube.com/watch?v=M5NZs97ehGU

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

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

C2. Sumo Stance Good Mornings, 3 x 12 reps, rest as needed **add weight as necessary

C3. Single Leg Quarter Squat Paloff Press @ 3030, 3 x 5-7 rest as needed

D1. Sled Drag w/ harness around waist, 3 x 60 sec, rest as needed **use BFR **focus on leaning from hips and digging through heel, heavy grinding weight

D2. Hollow Rock, 3 x 60 sec rest as needed

+

10 min Bike cool down

A. 245+ 58# of chains. Done.

B. Used straps. No way I could do 20 at 200 with no straps. Still broke at 16 on both sets.

C1. 45#. Spicy!

C2. 44,45,65

C3. Done.

D1. Done 180# on top of the 175# sled. Ouch.

D2. Done.

Hammies got a nice pump. Will definitely be sore. Lol!