AM
A1. Seated Hip Rotations; 10 reps/leg x 2 sets; rest 30 seconds 
A2. Band Resisted Hip Internal Rotations; 10 reps/leg x 2 sets; rest 30 seconds 
A3. Banded Lateral Walk; 15m/each way x 2 sets; rest 30 seconds 
B1. ShinBox Switches; 6 reps/leg x 2 sets; rest 30 seconds 
B2. Side Lying Clams; 10-12 reps/leg x 2 sets; rest 30 seconds 
B3. Wide Stance Lunge With Thoracic Rotation; 8 reps/leg x 2 sets; rest 30 seconds 
Love these movement pieces! This was nice to move through. Body was a little stiff and hip was tender today.

+

(all at 140-160 BPM) 15min Row
15min Bike
10min jog (30 sec jog/30 sec walk)
Felt good breathing. Maintained training zone through each modality. Used TruForm for the run. Hip/knee are getting used to running again. 


PM
A. Squat Snatch; 6 singles @ 185-195#; rest as needed - This went well today. Hit 185#, 185, 190, 190, 190, 195. Missed one lift at 190#, but made it up. Stayed sharp and focused on catching without pain. Wide stance on snatches has been buggin' my hip. 

B. Hang Squat Snatch; 20 perfect reps @ 95-135#; rest as needed -  Done. This was light and easy.

C. Banded Deadlift; 3x3 @ heavy load, 3x3 @ light load (fast explosive reps) - Low back was tight today. Worked up to 275#, 295, 305 and 225#, 225, 225 w/ 50# of tension. 

D. 20 UB Deadlifts @ 185# x 3 sets; rest 2min 
F1. Wall Balls; 40 UB reps x 3 sets; rest 30 seconds  
F2. Walking Lunges (holding WB); 14 steps/leg x 3 sets; rest 30 seconds 
F3. Sled Drag (continuous walking); 90 seconds x 3 sets; rest 30 seconds - Used 90# external load
F4. Legs Only Assault; 2min @ 320+ watts x 3 sets; rest 4min - Smoked my legs! Held 27 calories across each set.