Week 4 Day 6

A. Back Squat @22x1; 3 reps; rest 2:30 x 3 sets *Same as tuesday*

Same as Tues, did at 175-180-185. Felt even more solid than last time, especially on the last set - much better speed coming up even on the final rep. Very happy with how these felt and zero hip issues.

B1. Reverse Hyper @20x1; 8 reps; rest 30s

B2. Cat Cows; 30s amrap; rest 30s

B3. Lateral box step ups @40X1; 8 reps each leg

B4. Monster walk forward; 30s; rest 90s x 3 sets

All done as programmed (finally at SLC so could use the reverse hyper). Revere hypers with 20lb, monster walk with doubled up red band. Everything felt good. Lateral step ups were the best they've been - felt much more in control of the descent on the left side than I have in past weeks.

C1. Dead bugs; 10 reps each side; rest 30s

C2. FLR on rings; 30s; rest 30s

C3. Sorensen hold; 30s; rest 90s x 3 sets

All good, no shoulder issues on the FLR.

D1. Russian KBS 55lbs; 12-15 reps; rest 30s

D2. Strict toes to rings; 6-8 reps; rest 90s x 3 sets

Done as programmed, shoulder felt fine. KBS = 15 reps each set, T2rings = 8 reps.

E. 30 Minute mobility

About 15 minutes done at gym immediately post-workout - primarily focused on hips (banded hip flexor and hip openers, foam rolling, lax ball on some glute trigger points). Will do ROMWOD before bed as well.

OVERALL: Very happy with this day and with how things are feeling. I could tell I was stronger - especially noticed it in the squats, step-ups, and sorenson hold. Hips really feel good and like both sides are firing more appropriately. Shoulder has had a few days off anything intensive and is feeling good - I can tell I need to continue to work on gaining ROM in internal rotation and keeping things looser but the acute pain and "sticky" feeling in the rotator cuff is gone, at least currently.