Cycle 2 W2D6

A. Back Squat @22X1; 2.2.2 reps; rest 30s/2:30 x 3 sets *175 1st set&2nd set / 180 3rd set*

Done as Rx - 175-175-180. Last 2 reps @ 180 were a fight but got it done. Really working on form - keeping elbows down and forward, pushing hips forward. In addition to improving strength, I know I also need to utilize the strength I have more effectively. So far everyone who has watched me squat at SLC has had similar comments and tips about getting my hips forward.

B1. Med ball hamstring curls; 10-12 reps; rest 30s

B2. Fire hydrants right; 30s of movement; rest 30s

B3. Walking lunges - db's if possible - no hip pain or stop; 14-16 alt reps; rest 30s

B4. Monster walk backwards; 30s; rest 30s

B5. Fire hydrants left; 30s of movement; rest 90s x 4 sets

Talked to Justin before starting about the difference in range of motion between left and right side on the fire hydrants. He showed me a few things to do to try to address it, including external banded hip distraction which did help. Done as follows:

B1 = 12 reps; B3 = 16 reps w/ 25lb DBs, B4 = red band doubled up. I was going to increase the weight on the lunges but figured I'd stay the same given the added set. Felt good.

C. 24 Minute EMOM:

1st: 10 DB thrusters 25-30lbs 

2nd: AB 40s @ 85%

3rd: 10 Russian KBS 70lbs

4th: Row 40s @ 85%

Done solidly. Thrusters @ 30lb, challenging but not bad (under 25 sec each round). AB = about the same as last week, 70ish RPM and 11-12 cals. KBS solid. Row = 1:50/500m pace.

D. 20 Minute mobility

Lots of foam rolling at gym, will ROMWOD at home before bed.

OVERALL: Solid day. Squats were challenging for sure; anytime I start to address form issues it can make reps feel more difficult but worth it in the long run. Hip and shoulder both feeling good.