DL

Total time: 52:30

Great energy today. 

REHAB WORK 0:00 - 15:30

Concept rower x 2 sets

500 m in under 1:50

Supersetted with T-stretches and 30 sec of hollow body rocks. 

Ab Roller 1x30 (forward, diagonals = 1 rep)   

Dynamic leg/ankle stretches

5 hip articulations per leg per direction between sets

16:30 - 26:30

KB Swings/Knee Jumps/Pancake Stretches x 60s

53lb x 10 both arms warm up 

53lb X 10r per arm

53lb X 10r per arm

Knee Jumps (alternate each week with long jumps

5 jumps x 3

BB Deadift 28:00 - 35:30

135 x 12

225 x 10

225 x 10

Add 10 pounds to work sets but keep reps at 10. Very strong and contracted. Explosive concentric, controlled eccentric. 

MN (Supersetted w/SL) 39 :00- 44:30

MN/SE5: 3x15s last set awful. Add 4th set. 

L-sit Holds

Great sets. 15 sec perfect.

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Nordic hamstring curl 47:00 - 52:30

BW x 5

BW x 5 slight twinge in left knee. Not awful, just there. 

BW x 4

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