January 31st, 2016

A. Squat Clean; 1.1.1.1 x 4 sets; rest 5 sec; rest 2min (build each set to a tough set, keep rest bw clusters at 5 sec) 
B1. 50 UB Double Unders x 4 sets; rest 10 seconds 
B2. OHS; 15 for time @ 115# x 4 sets; rest 2:50 
+
12min AMRAP: 
3,3,3...6,6,6...9,9,9 and so on: 
Deadlifts @ 225# 
Bar Facing Burpees 
TTB 
+
15min of Breathing and meditation Work: try this (https://www.dartmouth.edu/~healthed/relax/downloads.html)
+
15min of Shoulder/Wrist Therapy

A. Skipped cause of wrist. Gonna do some clean pulls tomorrow. 
B1 and B2. times were 1:30, 1:08, 1:05, 1:03. Weight was just enough to irritate wrist much. I could feel pressure during the squat. DUs unbroken, OHS unbroken and fast. Felt good. 

AMRAP - 7 DL in the round of 21. 

Used double over hand grip like we talked about, probably slowed me down a bit. I tried to do the pop up from burpee and right in to jump over the bar as long as possible. Made it until midway round of 15. Then started stepping up from burpee in to jump. T2B were and I tried to catch my breath there. Went unbroken except did 12-6 in round of 18. I think I gave right effort since I could taste it at the end. 

January 27th-29th

TTT Camp

Could really do much. Only participated in 1 workout.

9min AMRAP
40 DU
10 TTB
10 Burpee
80 DU
20 TTB
20 Burpee
120 DU
30 TTB
30 Burpee
160 DU.........

Finished in with 105 DUs in the round of 160. Wanted to go unbroken as long as possible and push the pace early and try and hang on. Broke TTB 21/9 and started to slow in round of 30 Burpee, breathing and should burning. Happy with effort. I fell good on these movements.

January 26th, 2017

A1. KB 1-arm OH Carry - 3 x 60sec continuous; rest 30sec
A2. KB 1-arm Farmers Carry - 3 x 60sec continuous; rest 30sec
B. Single arm DB OH knee drive with press (lengthen and press the working arm as high as you can get it); 6/side x 3sets; rest 45 sec https://www.dropbox.com/s/n6mg6slbxpdzzxd/MVI_5593.MOV?dl=0
C. Hand Stand Walk; accumulate 250' NOT for time (focus on quality movement) 
+
30 Sec Row @ 1:40 pace 
30 Sec Rest 
30 Sec Bike @ 500 watts 
30 Sec Rest 
30 Sec Run @ 1mile pace 
30 Sec Rest 
x15 sets 
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch?v=GXf4FLBUnBI
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch?v=xku6HVmcuW0
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch?v=mhtdftg2BXc


Completed all movement. Did not do HS Walk because of wrist.

30/30s were better this week, felt stronger and breathing was better, hit all numbers. Did it with 2 other people and it really helped.

January 25th, 2017

5 Sets: 
Assault Bike 2min @ 275 watts 
5 Bar Muscle Ups 
15 C2B Pull-ups 
rest 60 seconds bw sets 
+
5 Sets: 
Row 2min @ 1:58 pace 
5 Deficit Strict HSPUs (5") 
15 K HSPUs (from floor) 
rest 60 seconds bw sets

All sets took 3:05-3:10. Did CTB and BMU unbroken. I dropped between CTB and BMU. 

Same here. Unbroken. Did all HSPU of parallets. Had to stop in between Deficit and flat to move a mat. The KHSPU were still prob 2in depth. k

January 24th, 2017

A. Power Clean; 3.2.1.1 x 4 sets; rest 5 sec; rest 2min (build each set to a tough set, keep rest bw clusters at 5 sec) 
B. Back Squat; build to a tough single (film for me) 
+
For Time: 
24 Cal Row 
12 Squat Snatches @ 135# 
40 Double Unders 
24 Cal Row 
10 Squat Snatches @ 155# 
40 Double Unders 
24 Cal Row 
8 Squat Snatches @ 175# 
40 Double Unders 
rest 12min, then: 
For Time: 
24 Cal Row 
12 SquatClean @ 155# 
40 Double Unders 
24 Cal Row 
10 Squat Clean @ 175# 
40 Double Unders 
24 Cal Row 
8 Squat Clean @ 195# 
40 Double Unders 

Skipped this session. Did really want to do any of it with wrist and back. 

January 22nd, 2017

60min AMRAP (at 145-165bpm): 
30 Cal Row 
10 TTB 
10 Burpees
30 Cal Bike 
10 C2B 
10 Box Jumps 
400m Run 
10 HSPus 
30 Double Unders

6rds + 15cals. Did HSPUs off parrallets about 2in depth. HR 160 throughout. Not too much to report. 

January 21st, 2017

A. Squat Snatch; build to a tough single 
B. Deadlift; 5 on the min for 10min @ 275-315# based on feel, keep reps fast and explosive 
+
For time:
20 Thrusters @ 155# 
20 Muscle Ups 
20 Power Clean @ 155# 
20 Burpee Box Jump @ 30" 
20 Front Squat @ 155# 

A. 205, didn't feel great, just off today. Bar was getting out in front of me. 
B. Completed. 295 and 305 first 5min. 315 last 5min. 

11:10. Kind of pussed out at the end. Sat down for :25ish seconds. I though the FS was gonna be way worse, turns it wasn't all. Good experience. Bad news is that my wrist took a beating. Definitely sore and hurting and I'm gonna need to stay off it for a bit. 

January 19th, 2017

A1. KB 1-arm OH Carry - 2 x 60sec continuous; rest 30sec
A2. KB 1-arm Farmers Carry -2 x 60sec continuous; rest 30sec
B. Single arm DB OH knee drive with press (lengthen and press the working arm as high as you can get it); 6/side x 2sets; rest 45 sec https://www.dropbox.com/s/n6mg6slbxpdzzxd/MVI_5593.MOV?dl=0
C. Hand Stand Walk; accumulate 200' NOT for time (focus on quality movement) 
+
30 Sec Row @ 1:40 pace 
30 Sec Rest 
30 Sec Bike @ 500 watts 
30 Sec Rest 
30 Sec Run @ 1mile pace 
30 Sec Rest 
x12 sets 
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch?v=GXf4FLBUnBI
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch?v=xku6HVmcuW0
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch?v=mhtdftg2BXc


Really enjoyed this session. Did not do HS Walks, wanted to let wrist rest some. The 30/30s were tough but not impossible. Hit all numbers every set.

January 18th, 2017

A. Push Press + Push Jerk + Split Jerl; 6 complexes; rest 2min 
B. Strict Muscle Ups; accumulate 15 reps 
+
15-12-9-6-3
CJ @ 115# 
C2B Pull-ups 
HSPUs (strict) 
rest 10min 
3 Rounds: 
15 K HSPUs 
10 Power Snatch @ 75# 
5 Muscle Ups 

A. Last 3 sets were 235,245,255. I think I could have done 265, maybe 275. Didn't want to push it too much with wrist. 
B. Completed

Tester 1 - 10:45...ALL CTB Unbroken, felt good. HSPU, 15s were 2 sets, all the rest were 3 sets. CJs, 4s and 3s the whole way. Wrist was ok, but I did the HSPU off parralettes. Probably 2in depth. 

Tester 2 - 5:50....All unbroken except last 2rds of HSPU, did 11-4, and 7-5-3. Again, HSPU off parralettes 2in depth. 

January 17th, 2017

A. Power Clean; 3.2.1.1 x 4 sets; rest 5 sec; rest 2min (build each set to a tough set, keep rest bw clusters at 5 sec) 
B. Back Squat; build to a tough single (film for me) 
+
For Time: 
24 Cal Row 
12 Squat Snatches @ 135# 
40 Double Unders 
24 Cal Row 
10 Squat Snatches @ 155# 
40 Double Unders 
24 Cal Row 
8 Squat Snatches @ 175# 
40 Double Unders 
rest 12min, then: 
For Time: 
24 Cal Row 
12 SquatClean @ 155# 
40 Double Unders 
24 Cal Row 
10 Squat Clean @ 175# 
40 Double Unders 
24 Cal Row 
8 Squat Clean @ 195# 
40 Double Unders 

A. 185,195,205,205.....These felt good. tweak my bad wrist though. I don;t think its bad. Will have to monitor and be gentle in the coming days. 
B. 315....It was not tough. Right hip and back I'm feeling some pain at this load. Stopped. 

https://youtu.be/nZfAj2a4Fh4

1st tester - 12:56.....All singles on snatches. Failed first rep of 175. Rows were 1:00 - 1:10

2nd tester - 12:33.....All singles on cleans. Rows were 1:08-1:20. I had to change my weights on both of these.

January 15th, 2017

A. Squat Clean and Jerk; 3 TnG x 8 sets; rest 90 seconds bw sets 
B. Strict Muscle Ups; 4-5 reps x 5 sets; rest as needed bw sets 
+
4 Rounds for Time: 
10 Burpee Box Jumps @ 24" 
15 TTB 
15 Strict HSPUs 
75' Hand Stand Walk

A. All between 165 - 205. Most were SC Thrusters. Sometimes had to regrip and then jerk. 
B. 5,5,5,4,4. 

After today, schedule is finally normal. No misses. 

January 14th, 2017

A. Hang Snatch + Squat Snatch + OHS; 1 on the min for 12min 
B1. Hand Stand Walk; 50' AFAP x 5 sets; rest 20 seconds 
B2. OHS; 10 for time @ 165# x 5 sets; rest 2:30 
+
(make-up) 
30 Squat Snatches for Time @ 165# 
rest 5min 
60 Power Snatch for Time @ 75# 
+ (you can split these sessions) 
C1. Bar Hanging Strict Straddle Leg Raise; 5-6 reps x 3 sets; rest 30sec (super slow & controlled)
C2. Unloaded Straddle Reverse Hyper Leg Raises; 5-6 reps x 3 sets; rest 30sec (super slow & controlled)
D. Single leg back extensions; 6/leg x 3 sets; rest 45 sec bw legs https://www.dropbox.com/s/ro3eebp8h9o1yek/MVI_5621.MOV?dl=0
+
20min Easy Row 
20min Easy Bike 

A. 135(3), 155(3), 165(2), 175(2), 185(2). 
B1 & B2. 1:30, 1:17, 1:12, 1:08, 1:08 - HS Walks keep getting faster as do the OHS I am squat snatching the first rep. 

30 Snatch  - 6:40.....Just kept moving. 6 in first minute, 5 in second, then stopped keeping track. 

60 for time - 2:51.....Pain. Blah. Did 10s for as long as I could. then just chipped away. 

January 12th, 2017

A. Ankle Work (spend 15-20min on this) 
B1. Ring FLR w/ ext rotation bias; 35 sec x5; rest 1m 
B2. False Grip Passive Hang w/ breathing; 35 sec x5; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 24 sec x5, rest 1m 
C2. False Grip ring to chest hold; 24 sec x5, rest 1m
+
6min AMRAP: 
Buy In: 500m Row 
Then, 
7 Burpees 
28 Double Unders 
rest 5min 
6min Assault Bike for Max Cals 
rest 5min 
6min AMRAP: 
Buy In: 500m Row 
Then,
7 Burpees 
28 Double Unders 
rest 5min 
6min Assault Bike for Max Cals 
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch?v=GXf4FLBUnBI
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch?v=xku6HVmcuW0
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch?v=mhtdftg2BXc

Did the movement work. Had to watch kids. Today was my birthday, 36. I'm old.

January 11th, 2017

A. Power Clean + 2 Jerks; 5 complexes to a tough complex; rest 2min 
+
10min Row @ 1:55 pace
Directly into: 
10min AMRAP: 
10 Power Snatch @ 75# 
10 STOH @ 135# 
10 C2B 
+
10min Row @ 1:55 pace
Directly into: 
10min AMRAP: 
10 Power Clean @ 95# 
10 HSPUs 
10 TTB

A. Worked up to 265. Did Push Jerks all way up until 265 and then did split. Most I've PC'ed in a while. 

AMRAP 1 - 5rd + 4PS...row wasn't terrible. But I wasn't just cruising it. Probably didn't even do first rep until 10:20-25. Everything unbroken accept last round, broke snatches. Hurt. 

AMRAP 2 - 6rd + 3PC....Not a lot of time. Only rowed 2min @ 1:48. Was able to catch my breath on TTB and some on HSPU. I did cleans 6-4 for all sets. Last one I did 4-3-3. 

January 10th, 2017

A. Power Clean; 2.2 x 5 sets; rest 20 sec; rest 3min
B. Back Squat; 3-4 reps x 5 sets; rest 3min
+
5 Sets:
Assault Bike 90 seconds @ 300 watts
5 Squat Cleans @ 235#
15 UB Thrusters @ 95-115#
rest 3min
+
C1. Single leg wall assisted good mornings; 6/side x 3 sets; rest 30 seconds https://www.dropbox.com/s/ifi6tg6qhpam4qs/MVI_5607.MOV?dl=0
C2. Single leg hamstring bridge on boxes with medball OH; 6 reps/leg x 3 sets; rest 60 seconds https://www.dropbox.com/s/7qt1ula74kroim3/MVI_5618.MOV?dl=0


Traveling back from FL.

January 8th, 2017

A. Squat Clean and Jerk; 3 TnG x 8 sets; rest 90 seconds bw sets 
B. Strict Muscle Ups; 4-5 reps x 5 sets; rest as needed bw sets 
+
4 Rounds for Time: 
10 Burpee Box Jumps @ 24" 
15 TTB 
15 Strict HSPUs 
75' Hand Stand Walk 


No location to train at. Maybe repeat? Whatever you think. 

On follow up note. I only have one more trip planned in Feb. But should be able to lock now through open. Doing my best to juggle right now. Legs are feeling better. No pain or hinderance during past several days. 

January 7th, 2017

A. Hang Snatch; build to a tough single 
B1. Hand Stand Walk; 50' AFAP x 4 sets; rest 20 seconds 
B2. OHS; 10 for time @ 165# x 4 sets; rest 2:30 
+
30 Squat Snatches for Time @ 165# 
rest 5min 
60 Power Snatch for Time @ 75# 
+ (you can split these sessions) 
C1. Single leg hack squat with barbell on wall to toe off; 4-5/leg x 3 sets; rest 30 seconds https://www.dropbox.com/s/ydv1yfuw5otvcsm/MVI_5605.MOV?dl=0
C2. Twisted Lizard Stretch; 45 sec/leg x 3 sets; rest 60sec https://www.youtube.com/watch?v=wq0g9wlAuXw
D1. Bar Hanging Strict Straddle Leg Raise; 5-6 reps x 3 sets; rest 30sec (super slow & controlled)
D2. Unloaded Straddle Reverse Hyper Leg Raises; 5-6 reps x 3 sets; rest 30sec (super slow & controlled)
E. Single leg back extensions; 6/leg x 3 sets; rest 45 sec bw legs https://www.dropbox.com/s/ro3eebp8h9o1yek/MVI_5621.MOV?dl=0



A. 190
B1&2 - total time were 2:00, 1:47, 1:20, 1:18.

HS walks got faster every round 25ft down and back. Went unbroken every time. OHS got easier each set. I just had to warm up in to it I guess. Definitely felt load on my wrist. Just as in, I haven't done anything like that in a very long time.

I'm down in FL for CF National Championship so gym was closing and had to do family stuff. May make up the testers this SAT? I did C-E. The hack squat hurts my legs though, might want to stop those.

January 5th, 2017

A. Ankle Work (spend 15-20min on this) 
B1. Ring FLR w/ ext rotation bias; 35 sec x4; rest 1m 
B2. False Grip Passive Hang w/ breathing; 35 sec x4; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 24 sec x4, rest 1m 
C2. False Grip ring to chest hold; 24 sec x4, rest 1m
+
5min AMRAP: 
Buy In: 500m Row 
Then, 
7 Burpees 
28 Double Unders 
rest 5min 
5min Assault Bike for Max Cals 
rest 5min 
5min AMRAP: 
Buy In: 500m Row 
Then,
7 Burpees 
28 Double Unders 
rest 5min 
5min Assault Bike for Max Cals 

A-C - completed. Not much to report. These are still challenging so dose is good I think. 

AMRAP 1 - 1:38 row, 4 rounds + 3.....Definitely tired after getting off rower, but It seems like I catch my breathe as time goes. 

AMRAP 2 - 76 Cals. Trying to stay at 330ish watts. Really tough. Very cold in my garage. 

Had to stop here dues to time and kids. 

January 4th, 2017

A. Jerk Balance; 8-10 singles working on foot position; rest as needed http://www.catalystathletics.com/exercise/193/Jerk-Balance/
B. Tall Jerk; 8-10 singles working on foot position; rest as needed http://www.catalystathletics.com/exercise/218/Tall-Jerk/
C. Split Jerk; 8 singles to a tough load, transfering what you did in A-B to this
+
2min AB building effort (20sec @ each RPM 62/64/66/68/70/72)
right into: FOR TIME:
16 Power Snatch @ 75# 
16 STOH @ 135# 
16 C2B
Rest 3-4min
x3rounds
+
2min AB building effort (20sec @ each RPM 62/64/66/68/70/72)
right into: FOR TIME:
16 Power Clean @ 95# 
16 HSPUs 
16 TTB
Rest 3-4min
x3rounds



Got behind these week and missed this session. 

January 3rd, 2017

A. Power Clean; 2.2 x 4 sets; rest 20 sec; rest 3min
B. Back Squat; 3-4 reps x 4 sets; rest 3min
+
5 Sets:
Assault Bike 90 seconds @ 300 watts 
5 Squat Cleans @ 225#
25 UB Wall Balls @ 30#
rest 3min
+
C1. Single leg wall assisted good mornings; 6/side x 3 sets; rest 30 seconds https://www.dropbox.com/s/ifi6tg6qhpam4qs/MVI_5607.MOV?dl=0
C2. Single leg hamstring bridge on boxes with medball OH; 6 reps/leg x 3 sets; rest 60 seconds https://www.dropbox.com/s/7qt1ula74kroim3/MVI_5618.MOV?dl=0

A. 215,225,225,230....feeling better on these TnG. Not pulling me around as much. 

B. 315, 335,345,355...4 for all except last set 3. Could definitely feel my TFL/Hip. some slight pain but not enough to prevent me wanting to grind/strain for reps. Will have to monitor how I fell next few days. Might need to work in some hop mobility work.

Sets were 4:15, 4:20, 4:20...couldnt do last 2 sets, time. AB was on opposite of gym as bar and WB target. They don't want us to move the bike either. Probably 75ft job after bike. I could only do 10 @ 30# unbroken then had to switch to 20# for last 15 reps. But no breaks and kept going. Cleans felt pretty good, took about :50-1:00 for the 5. 

January 1st, 2017

A. Squat Clean and Jerk; 3 TnG x 6 sets; rest 90 seconds bw sets 
B. Strict Muscle Ups; 3 reps x 5 sets; rest as needed bw sets 
+
3min AMRAP: 
3 Muscle Ups 
6 Clean and Jerk @ 115# 
4min Easy Bike 
5min AMRAP: 
8 C2B 
8 Strict HSPUs 
4min Easy Bike 
7min AMRAP: 
5 Power Snatch @ 115# 
10 TTB 
+
C1.50' Hand Stand Walk x 4 sets; rest 20 seconds 
C2. GHDSUs; 12 for time x 4 sets; rest 20 seconds 
C3. L-Sit Hold; AMRAP (-2-3sec) x 4 sets; rest3-4min

A. 135,145,155,165,175,185....These were all SC Thruster, TnG. I haven't done TnG squat clean yet so was feeling my way in to it. I would define the 185 as moderate. These really felt good. 
B. Done. Fairly easy. rested 60-75 sec between

Amrap 1 - 4rds + 2MU....got a little spicy. I dropped bar on last set of C&J, I gotta hang on. 

Amrap 2 - 6rds + 8C2B...I caught my breathe on this one, maybe could have gone a little faster. 

Amrap 3 - 6rds + 3TTB...Did singles on snatches TTB unbroken whole way. Just kept moving. 

C1-3....only had time for 2 sets. Hs walks were both unbroken, and second was faster. I think just gradually working these in, It will continue to come back fast. 

December 31st, 2016

A. Snatch; build to a tough single
B. Hang Snatch x2 + OHS x2; 1 complex on the 90 seconds for 6 sets 
+
2 Sets: 
Assault Bike 2min @ 400 watts 
Then, For Time: 
15 Squat Snatch for Time @ 175# 
rest 4min bw sets 
+ 
C1. Single leg hack squat with barbell on wall to toe off; 4-5/leg x 2 sets; rest 30 seconds https://www.dropbox.com/s/ydv1yfuw5otvcsm/MVI_5605.MOV?dl=0
C2. Twisted Lizard Stretch; 45 sec/leg x 2 sets; rest 60sec https://www.youtube.com/watch?v=wq0g9wlAuXw
D1. Bar Hanging Strict Straddle Leg Raise; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
D2. Unloaded Straddle Reverse Hyper Leg Raises; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
E. Single leg back extensions; 6/leg x 2 sets; rest 45 sec bw legs https://www.dropbox.com/s/ro3eebp8h9o1yek/MVI_5621.MOV?dl=0
+
15min Easy Row 
15min Easy Bike

A. 215...10lbs more than last heavy session. Most I've done 12-15 months, without pain. 
B. Stayed 135-150. Felt a little different. Each set got better. 

Set 1 - 7:09

Set 2 - Stopped at 7:10 at 13 reps

I was little nervous about my shoulder. Last session like this I kind of tweaked my shoulder and just stayed off of it and warmed up real good each time since. As of writing this I am feeling no effects of shoulder, so ready to push harder again. Breaking was good on both, just gotta keep grabbing the bar and doing the movement more. Its coming. 

December 29th, 2016

A. Ankle Work (spend 15-20min on this) 
B1. Ring FLR w/ ext rotation bias; 35 sec x4; rest 1m 
B2. False Grip Passive Hang w/ breathing; 35 sec x4; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 24 sec x4, rest 1m 
C2. False Grip ring to chest hold; 24 sec x4, rest 1m
+
5min AMRAP: 
Buy In: 500m Row 
Then, 
7 Burpees 
28 Double Unders 
rest 5min 
5min Assault Bike for Max Cals 
rest 5min 
5min AMRAP: 
Buy In: 500m Row 
Then,
7 Burpees 
28 Double Unders 
rest 5min 
5min Assault Bike for Max Cals 
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch?v=GXf4FLBUnBI
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch?v=xku6HVmcuW0
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch?v=mhtdftg2BXc


Was a day behind. Saw you programmed this for next Thursday, will do it then.