Squatty

After talking to my Chiro and doing some assessments, it turns out that my lack of internal hip rotation particularly on the right side where it is non existent. He suspects this might be from a bone deformity in the hip rather than tight muscles. He did some ART on the rotator's and it still didn't loosen up. Were are going to try some Graston on Thursday to see if that does anything. It is kind of a relief to know that it might be out of my control. I've been doing some stretches on it for a while with no real gains of improvement. If that is the case Ill have to adjust my training accordingly. Pretty much have to be careful with rotational power movements. If I don't get any IR in the standing MB tosses than the rotation will come from my lumbar which is not what we want. So I might only use Half kneeling as that doesn't see to promote lumbar twist. Also allowing myself to squat with the toes out a bit will be another adjustment. Keeping the feet completely straight seems to be the end range of my internal hip rotation and my right foot always seems to turn out as I get the bottom. It is just another example of how we are all shaped a little differently and don't all operate within the same parameters, sometimes.

3D breath
Foam
Stretch
Prep

A1. FMS anke 8/8

A2. Squat Jumps - Counter movement with single response 5 , 5 Linear Power Skips 6/6

B1. Get Mills 24kg 1/3 - I like this to mobilize the spine for squats

B2. T spine mobility extension, upper 1/4 ( uni lateral external rotation of shoulder with thoracic rotation. )

C1 Hang Squat Cleans 95 1(4 Front Squats) 4 145 4 ,4 , 4

A1. Front Squats 185 x 5 225 x 3 255 x 2 225 x 3, 3 , 3 , 3

A2. Chin Ups BW x 3 90 x 2 70 x , 5 , 5 ,4 , 2

A3. Linear Plank with Arm Raises 5/5 , 5/5 , 5/5

B1. FMS Ankle 8/8 8/8

B2. SL Squat 24lbs 8/8 54 lbs 6/6 6/6

B3. TRX Row BW x 7 30lb 7 40lb 8, 7 30lb Hold at the top for 15 seconds

B4. Body Saw Slide Board 45 lb plate at feet with 30lb vest on 8 8 7

ESD Swing Show- 15 sets in 25 minutes
Doubles
24kg x 8
28kg x 8
32kg x 8 , 8
28kg x 8
2 Hand
48kg 10,10,10,10,10
1 Hand
32kg 8/8 8/8 8/8

Finished with 2 minutes left, New PR.

Today felt great. Tomorrow some glute stuff and get ups.