bear-hugging

wake up, out of ZMA last night, JB dreams.

pain pretty much gone from yesterday. woot.

foam roll, calves not too tight. R TFL and L lat notably, R TFL mainly tho.

shoulderstand squat still not feeling it...

scapular pushup 2x5

superset
3x20 knee tuck
4x5 bat wing, 15lb

single leg deadlift practice
empty bar 2x{5+5}

R hammie noticeably more tight at end range of hinge. need to work on that!

2x5
pseudo-GHR, this time on other lat pulldown. no knee pain really this time. maybe 5-8% easier than last time?

5x155
3x185,
2x225 shoulder-elevated hip thrust, not too hard

torture twists
3x{4+4} 4s 30s rest. first set def pretty easy for first some reps.

...

later try starting a tempo run but too sore in upperback.

instead, 50lb sandbag bear-hug carry, around 3 buildings, then 0.5+0.5 buildings (upper back/rhomboids sore, probs from bat wings)

--

felt really good later in the day. hm!