11/19/2018

A1. Split Stance Bar Under hip oscillating isometric; 6 reps/leg + 15 sec iso hold with maximal hamstring recruitment x 3 sets; rest 1min 
A2. Eccentric Only Slideboard Hamstring Curl; 8 slow and controlled reps x 3 sets; rest 2:30 bw sets 
A1 and A2 were a bit weird. I felt more quad activation with A1 but during the isometric hold I tried to engage my hamstrings as much as possible


4 Sets, @ smooth, controlled effort: 
30 Sec Power Snatch @ 75# 
30 Sec Rest 
30 Sec Row Cals 
30 Sec Rest 
30 Sec Deadlift @ 185# 
30 Sec Rest 
30 Sec Burpee 
30 Sec Rest 
30 Sec Thruster @ 75# 
rest 3min 
I got worked by 185# deadlifts and 75# thrusters 
Set 1 - 15 PS, 10 cal row, 15 DL, 13 thrusters
Set 2 - 15 PS, 10 cal row, 15 DL, 13 thrusters
Set 3 - 15 PS, 10 cal row, 15 DL, 12 thrusters
Set 4 - 12 PS, 9 cal row, 14 DL, 13 thrusters

1-2x through; 6-8 reps each of: 
A1. Slow and Controlled Cossack Squats w/ deep end range hold (calf focused end range)
A2. Pigeon to T-Spine Rotation 
A3. Bottom of Squat Heel Lifts
A4. 90-90 Position Reach with T-Spine Flexion Bias
A5. Groin Rock w Internal Rotation Bias - https://www.youtube.com/watch?v=6yef5dangSs
A6. Groin Shift to Short Hamstring Hold - https://www.youtube.com/watch?v=bu9v_GSotew
A7. Half Kneeling Psoas Release w Deep Breathing - 
A8. Runners Lunge with Rotation - 
A9. Upward Dog with Deep Breathing
A10. Groin Rock Backs with Deep Breathing
Done