March 31st, 2017

AM 
A1. Single Arm Bear to Bridge; 5 reps/arm x 3 sets; rest 10 sec 
A2. Band Distracted Ankle Flexion; 30 sec/leg x 3 sets; rest 10 sec 
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 3 sets; rest 10 sec 
A4. Seated 90-90 Hip Rotations; 6/side x 3 sets; rest 10 sec
B1. Bent Arm Shoulder Flexion Stretch; 30 sec x 3 sets; rest 10 sec 
B2. HandStand Trap 3 Press; 8-10 reps x 3 sets; rest 10 sec 
+
3:30min Bike 
3:30min Row 
3:30min Locomotion 
x4 sets (keeping HR @ 140-155 BPM) 

PM
A. Clean Pulls; 3x3; rest 2min 
B. DB Russian step ups; 20 alt'ing reps x4; rest 90 seconds
C1. Sumo good mornings; 10 slow controlled reps x3; rest 1 min
C2. Single leg hip thrusts; 12-15x3/side; rest 1 min
C3. Single leg RDL; 8-10x3/side; rest 1 min
D1. Wall Assisted Goodmorning to Extension; 3 reps/side x3; rest 1 min
D2. Natural knee extensions; 5 reps x3; rest 1 min

AM. Completed. Shoulders feel very good. 

PM. 
A. 265-285 for all sets. Felt left hip/back on these. 
B. Used 20# DBs. Surprisingly tough. Left hip/back bothering me on these. It is definitely not my legs anymore and definitely only on the left side. 

Completed the rest. Did use any weight just the barbell. No pain on any of these movements.