Good training day

Orthostatic score was 8 today. Body felt great so I knee a good training day was coming.

Foam Roll
Static Stretch
Dynamic Warm up

Squat Jumps 2 x 5

Squat Cleans 95x5 135x5 155x5x2 - Good alignment

A1. Towel T spine extension 6x10 second holds

A2. Front Squat 95x5 135x5 155x5 175x6 - keeping the volume low this week, next week Ill ad more sets when if I feel I don't need as many correctives. I'm trying to keep every set crisp and these felt great. Harder to keep great form than it was on my leg.

A3. Goblet Prys 6x15 second holds- This position is feeling more and more natural. Keeping my spine up was easy, I just had more tightness in my adductors that I need to roll out

B1. Chin ups BW x 8 25 x 8,6,8 BW x 8
B2. Swiss Ball roll outs 3x10

C1. SL Squats with 15 pound DBs and Blue Mini band for RNT 3x6 - These were hard but form was good. Keeping the arch in the foot is key

C2. Ring Row BW 2x8 45x6 35x8 BWx8

C3. Ring Fall outs 3x10

ESD - Decided to work on some change of direction, Its been a while

Load n Lift Patterning 1x5 Each Leg

Cross over Alternating each side 2x5

Crossover to 10 yd sprint alternating each side 2x5

Pop up to 10 yd sprint 8x - These were hard but they felt better. I gotta keep my good pillar core during the sprint though and not fall into back arch. It has to happen intrinsically though.

I was surprised that this ESD really got my HR up and I was worried I would not get enough condition from it.

It has been over 3 weeks since I did any weighted vertical or horizontal pulling. I was excited to get back into the rhythm of training. I feel good about my front squat. Keeping focus on retracing the shoulder blades along with the mobility drill is really helping the position. Only problem is the bar really goes into my throat. Probably another week or two before I start hitting them hard. I think I'm just always going to keep the reps at 6 or under anything more and form starts to break down.

Tomorrow: Metabolic circuit in the morning and some Jiujitsu at night.