Cycle 2 W2D2

A. Front Squat @22X1; 3-5 reps; rest 2:30 x 3 sets

Did 4 reps @ 140 (75% of my 1RM, same percent I started with on the back squats). I wanted to do 5 reps but the 5th rep was so ugly on the first set that I just did 4 reps on sets 2+3. Dana Howell has watched me squat a couple of times and given me some cues to think about - especially with FS/cleans, I don't get my hips through/forward; instead, my weight gets into my toes and quads, I lose power from the posterior chain, and either struggle or fail. She gave me a cue to think "hips through" when the get to knee level, so I really tried to focus on that on every rep.

B1. Reverse hyper @20x1; 10-12 reps; rest 30s

B2. Crossover step ups @31X1; 8 reps each leg **No weight - just BW**; no rest btw legs; 30s rest

B3. Glute bridge @21X1; 8-10 reps; rest 2:30 x 4 sets

B1 = 10 reps @ 20lb, B3 = 10 reps @ 175lb. For the most part this went really well, and I didn't notice any difference between left and ride sides on the step ups. The only minor issue was my low back tightened up noticeably by the 4th set. Not sure what it was - I do remember it being a little tight last week but not like this, this time it was super tight finishing up the last set of reverse hypers, I had to take a little extra rest before the step ups to try to loosen it up. I don't think it's a "thing" but wanted to mention it, in case you have any tips in case there's something I might be doing wrong form-wise on the hypers or bridges.

C. Conditioning - Assault Bike

4x [20s ALL OUT/4 min rest]

4x [10s ALL OUT/2 min rest]

This felt harder than last week to start - first 20" interval I barely got the RPMs up to 90, but got better after that.

Results for 20" intervals: 90-93 peak RPMs, 12/13/13/13 cals

Results for 10" intervals: 90-93 peak RPMs, 7/7/6/7 cals

D. 20' Z1 flush (did easy on AB)

OVERALL: I'm definitely ready for a recovery day tomorrow, felt a bit of overall fatigue today but I guess that makes sense being in the 2nd week of a cycle with some different type of work. It's a good kind of fatigue, though, and it was another day with no hip or shoulder issues.