post-trash

amzing how fast your can trash yer body... a week after my last workout at ACSR, where DL felt good and good sprint after with pretty easy power clean. d'oh, veggie oil & eating out :(

foam roll -- left TFL the tightest, need to work on this every day!
pump (downward facing/upward dog)
hip flexors stretch

shoulderstand squat no good :(

superset
40+30+25 knee tuck, focus on 1s hold at top, coming within 6-12in of chest
4x5 25lb bat wing

3x8 45lb rear+foot elevated hip thrust
3x85 BB front squat
5x75, 3x85, 2x90 hang clean -- not great not bad, just okay
5x135 DL + sprint

3x{4s+4s} torture twist--still feel a little in the left glute/SI area but not bad
3x5 pseudo-GHR, first set felt pretty good at least first few reps

50+50 BB farmer's walk

woodway 17min 1.05mi, run / jog / walk intervals (max ~9mph)
stationary bike 21min 3mi

10 12kg KB swing, 10 16kg KB swing before workout
6x10 16kg KB swing after workout