March 17th, 2017

AM 
"https://vimeo.com/user34744600/review/141850864/ee4130bc07
https://vimeo.com/user34744600/review/141853700/24ff3e627f
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
B1 Tall kneeling knee drives to half kneel; 6/leg x 43sets; rest 30 seconds https://www.dropbox.com/s/x87o5xi3rkorcaq/MVI_5601.MOV?dl=0
B2. Single leg straight leg (slight bend) hip extensions from low box; 6/leg x 3 sets; rest 30 seconds (~6"")https://www.dropbox.com/s/r7mes5cqzq3ck2g/MVI_5608.MOV?dl=0
C1. Single leg good morning to toe off; 6/leg x 3 sets; rest 30 seconds https://www.dropbox.com/s/60k2xveykl9jhu0/MVI_5611.MOV?dl=0
C2. Side laying GHD paloff press with plate; 6/side x 3 sets; rest 60 seconds https://www.dropbox.com/s/0sauxy76q3vt28u/MVI_5624.MOV?dl=0
+
20min Bike 
10min Row 
*at easy pace 

PM
A. RDL/Deadlift Combo; 6 reps x 4 sets; rest 2min (RDL set up on eccentric, Deadlift set up on concentric) 
B. KB Front Rack Low Box LATERAL Step Ups (12""); 8-10 reps/leg x 4 sets; rest as needed 
C1. Rear Foot Elevated RDL @3131; 8/leg x 4 sets; rest 30sec 
C2. Single Leg Seated Goodmorning; 6/leg x 4 sets; rest 30 seconds 
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

AM.

A3. these are very difficult, I don;t feel like I get much movement
C2. These are hard as hell, gonna try and move the seat higher up toward ribs

PM.

A. Used 135 for all sets.

Not too much else to report