April 20, 2017 – Week 7, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx12

One Leg Leaning Calf Raises
BWx6/6
BWx6/6
BWx6/6
BWx6/6

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx6/6

16” Front Box Squats
45x10
95x5
205x3
205x3
205x3

16” Rack Pulls
45x10
95x5
135x3
185x3
225x3
275x2
315x1
365x1
405x1
455x5

Crunches
BWx35

Band Side Bends
ABx25/25

Comments: Feeling alright going into the workout. A little rushed to get through things timely. Started out with the AMT. Heart rate up to only 150bpm. Lowest it has been on this in a while I think. Tried to move through the warm-up stuff. Calf raises felt good. Still a slight difference in difficulty between each leg but it is minimal. Box touches felt good with both styles. No aches in the hip even on sumo style. Rows felt good on the upper back. I had to find places to do the stretch as the first spot was taken by the time I got to the second set. I’m not sure why but I felt antsy right before doing the squat therapy. Not sure what that was about as I had no issues while doing it. Hip airplanes are still tough. I switched sides I started and found that my strong side was harder to do and felt tighter. I will have to keep at it. Then time for weights. Front box squats for kind of speed work. Increase in weight but decrease in sets. Still doing them EOMOM style to keep some kind of pace. The jump to the working weight from the last warm-up felt pretty rough. Took the first two sets with the working weight to get my breathing right as the last set felt the best of them. Then rack pulls. Continuing to increase the weight and aiming for 1-5 reps on a top set. Plan was 450lbs but four plates and quarter looked better. Only a little more and I knew I had it in me. I had a pretty good sweat going from the other stuff by this point. I was testing out a narrower stance and grip as I might be restricted by the size of the frame for car deadlift so I wanted to see how that was. Felt a little more back initiating the lift with the narrower stance. I like my other stance better so I will stick with that. Grip wasn’t strong enough to get all five reps double overhand style so I had to go with alternated grip for that last one. I gave it a good effort though. Abdominal work followed that. Easy set of crunches into somewhat easy obliques with bands. I was still in a rush so no stretching today. I will make up for it tomorrow after I walk.