lift lift

Z R-phase
-hanging knee motion comes from hip
-muscle test demo, hold both legs (above ankle)
-cervical A/P glide etc motion comes from bottom of c-spine

Sat/Sun
-1/2 SL box squat practice (3+3 Sat, 5+5 Sun)

Mon:
Z drills
Lunge bone rhythm warmup
5 min jump rope (a lil slow)
90lb 5+3+1 bbell deadlift (4/10 RPE, good leg activation)
45 plate gob squat practice
OHS light bar practice form seems good
5+5 SL box squat practice, form feeling better
8 min rope work (not as strong as end of last week, but ok)
5+3+1 curl-ups (stronger than last few weeks)
5,3,1 bird-dogs (supermild asymmetry? feels pretty good tho)
knee up t-spine stretch really fluid!
glute stretch
ASLR practice + hamm stretch
in a good way mid back minor soreness some hrs later