Sunday/Easy 2

Day 2 

A1. Cross over step up to Knee height box 10 reps each leg rest 1 min x4 

Yup

A2. 3 Pause Cossack Squats each leg with 35lb KB hold KB @ chest Hold Bottom of Cossack squat for 10 seconds rest 1 min x4 

Yup

A3. Rear Foot Elevated Split Squats 10-12 reps light dumbells in each hand rest 1 min x4 

Yup- don't have db's at home so held the 35lb kettle bell. 

B1. Foam Roller, Barbell T-Spine Stretch rest 30 seconds x3 

Yup

B2. 30 Second Front Rack Hold with 100% Front Squat Max (focus on keep your shoulder blades together) rest 2 minute x3 

315 I front squat may be 305, not sure but plates seemed easier to put on. This shit was hard. Not nearly able to keep shoulder blades together and I'm a little confused by that. When I went to oly seminar a while ago, they spoke about creating a shelf for the bar which means spreading the shoulders apart and bringing forward. 

+ 20 min Z1 work

Close enough. Took 1.5hr long hike with Luca and Kelly at Afton today. Carrying Luca on back.