A. Deadlift; build to a moderate effort with perfect hip/spine mechanics (film from side view at hip height)
B. Sorensen Hold - establish AMSAP UB (perfect position, if you lose it, stop)
C. 1 Leg Barbell RDL; 5/leg x 1 set (use light load and film from side view at hip height)
+
For time:
20cals Assault Bike
20 Burpees
20cals Assault Bike
Rest 10min
x3 sets @ 100% effort
*each time + HR data

Results 

A. 325# 

http://youtu.be/WU42RC0QUPc

B. 2:05

C. 95#

http://youtu.be/VUoIs7zGmVY

+

2:34/170 bpm

3:04/169 bpm

2:51/ 169 bpm

+
-Support Hold on Rings in Full external rotation; 15 sec hold:

https://youtu.be/ikOIzU6f2FQ

- Elevated Step Down: 

https://youtu.be/lzl1uRY_OXA

- In-Line Lunge: 

https://youtu.be/sxIZoYRkrc0

https://youtu.be/78WJUuWoZ8Q

Deadlift felt pretty good! Was surprised how 325# felt today. Had no pain through my right hip. Didn't use a belt today. At this point I don't know what a moderate load is for me. I built up on load based off of feel and speed of the pull.

This was probably the second time I have actually done a maximal effort Sorensen Hold. I do them occasionally in my warm ups to get posterior chain activation. This lit my back up. I felt like I could of held longer, but I called time once I felt my shoulders drop below my hip line.

These have always been difficult for me regardless of my hip impingement. I didn't feel any pain on my right hip, but I definitely felt restricted during hip flexion. I could feel my body rotating slighting to avoid creating impingement.

I guess I need to work on lactic repeatability. First set I came out of the gate quick. I was happy with the finish, but was hating life during the recovery. Quads were destroyed! By the time the second set rolled around I was not feeling completely recovered. Mental strength has always been a limiting factor for me. Something I hope to improve over time.

9:00- Breakfast

3 eggs

1 cup golden potatoes 

1 cups strawberries

1/2 tbs olive oil

1tbs kerry gold butter

1 tbs coconut oil 

20oz coffee 

1:00pm- Lunch

6oz turkey breast

1 oz tomato 

1/2 oz onion

5/8 tbs mayonnaise 

1 tbs Sierra Nevada mustard 

2 slices whole wheat bread 

3:00pm- Snack

2 scoops whey protein

20oz almond breeze milk 

1 banana 

8:00pm- Dinner

6 oz pork tenderloin

3/4 cup brown rice

1/2 cup green beans/mushrooms

1/2 cup cherries 

9:00pm- Snack

1 Nature Valley Bar

Water~ 80oz 

CHO- 32% (201g)

P- 23% (139g)

F- 45% (122g)

Total Cals- 2,432