plan

rif <3

http://rifsblog.blogspot.com/2009/12/what-is-training-practice.html

plan:
jog
SL submax plyo land (lat lunge)
up/low body diff 4 pegboard
rope work

reality:
raining so nix on jog
lots of pre-Z to improve L ASLR
rope work, 10-12 min moderate (4 consec. power jumps, a first?)

coach ling, watching his DL form (he can do 2.3x BW DL!)--he wasn't engaging lats until 1/2 way, also glute activation not there. did quadruped hip extension to activate

spiderman, felt pretty good/low
bw squat not feeling it today w/o gob squat weighted... low back / L piri nociception
up/low body diff w/ pegboard (interesting R hip internal rotation with upper body to left was chunky) on cable 10lb resistance

practice 25 lb plate get-up
25 lb plate MP practice
45 lb plate MP right side? nope ^_^

foam roll < 60s just to see tightness (L lower than piriformis, interesting)
8lb med ball stability work!
bird dog w/ med ball, rotary stability (!) w/ med ball
side plank w/ med ball

(single leg / single arm w/ med ball pretty hard)

interesting tho, mainly have LB nociception and R hip internal rotation (w/ peg board) but mainly L hip external rotation ish