Monday-

Hip Flexor stretch

Glute activation work

+

A. Back Squat, build to 1RM for the day

B. Deadlift, build to 20RM **get warm up sets of 5-6 reps, only one attempt at 20 reps unless you completely miss the mark.  Can’t stop short though, must get at least one set of 20 unbroken, no straps

C. Sumo Stance Good Mornings, 2 x 15 reps, rest as needed **add weight as necessary

D. Seated Banded Hamstring Curls, 3 x 25 reps, rest as little as possible

+

10 min Bike cool down **wear BFR for cool down

A. 335, felt good, went for 365 and just got stuck around parallel. Just got over confident.

B. 245. The last 5 got spicy.

C. 75# both sets

D. Done

Bike done

Hamstrings were pretty sore the next day.