Day 1

First day of new program of split. Felt great especially after 10 hours of work. Lots of new stuff in my movement prep involving power plate. Also tried Cleans with my new Adidas P2s.

Foam Roll - glutes, hips, quads and back
Stretches, Hip flxrs with band flossing, Rib pull with arm reach to bretzel
Activation - Clams with green band , hip abduction , planks with arm reach on Power Plate, Single Leg glute bridges on power plate , Mini band in/outs, monster walks
Prep Knee hug to SL RDL, Goblet squat on power plate

Get ups( with windmill at top) 20kg 1/2 , 28jg 1/2

A1. Squat Cleans from Hang 30kg 4 , 4 , 40kg 3 , 3

A2. Hip Flxr Activation Green Band 8/8 , 8/8

B1. Front Squat 135 x 5 185 x 5 , 1858/15 pounds of Air resistance 4 , 185 - 4

B2. Body Saw Push Up postion hands on Power plate 30mhz 6, 6 , 4 - this smoked my cored. I haven't felt activation like that in a long time

B3. Pull ups 40lb Vest - 5,5,4 Iso hold at top

ESD

85% effort on Woodway curve for 30 seconds waiting till 65 HR Recovery Between rounds

5 rounds

Feeling good.