Modified day 3

Ankle is responding well to recovery. Still no impact or big bi lateral lifts yet.

Foam Roll
Stretch
Prep

A1. Incline DB Bench 45x8 55 Single 8 Alternating 8 Doubles 8 - I haven't done these in 2 years and they felt great.

A2. Power Chops - level 3 cook band 1/2 kneeling 3x8

B1. SL Rows 55 4 sets of 8 - These felt Great! Its been over 6 months since I have done them. Ankle was holding good stability

B2. Power Lifts 0 Level 3 cook band 1/2 kneeling 3x8

I was pressed for time, so no condition. However I took very little rest between sets and got my HR really high.

I was really happy with how the Single Leg Rows felt. Wit the contral lateral load I was really able to activate the glute of the back leg. My form was the best it has ever felt. I think I might switch these out for ring rows. Ring rows without a vest or chains are really hard to load properly. I don't like having to rely on people's help with with holding a weight because most of the people at the YMCA are incompetent. This is from general experience. One time I asked someone to load 3 45s on my back while I did push ups and as soon as they loaded they walked away, leaving me to hurl plates off my back as I try to get out of the way. The more self sustainable I can be at my current gym, the better. Single leg rows work on 1 legged balance, great glute activation and can still work the upper back great. They also provide a proprioceptive rich environment. My hamstrings are sore from yesterday.

Next weeks training will be a little scattered. I have a field trip later in the week, more on that to come.