More glutes!

Had some graston done on the iliosacral, top of the pelvis in the back. Man it felt good and my hip mobility was awesome today.

Foam Roll
Stretch
Prep - Started adding clams, hip abductions and mini band work again. I need to do a better job of activating and waking up my glutes in my prep. I feel they haven't been contributing enough lately. Definitely paid off today I moved a lot better.

Rib Pull with Reach
Armbars 16kg 1/1

Goblet Squat prys - I wnet real deep today keeping a straight spine. Go go Graston

FMS Ankle 8/8

RRFESS Jumps 6/6 10lb vest 6/6 - form is getting a lot better with these, more power to.

A1. Hang Power Cleans 95 4 145 4 4

B1. Front Squat 95 5 185 5 195 5 5 5 5 - Felt really good. I gotta remember to almost choke myself with the bar, it needs to be that far back on the shoulders

B2. 1 Arm Chin up practice off hand using towel about 1 foot down. 3/3 3/3 3/3 3/3 3/3

B3. Barbell Roll out 95 7 6 5 5 5

Psoas activation green miniband 8/8 8/8

ESD

Agility Ladder

Linear 6 times
Lateral 6 times
Switch 6 times
in/out 6 times
Bounds 6 times

Second round each done 4 times total time 18 minutes including recovery. Hard stuff, felt good and agil though. First time doing that since ankle injury 4 months ago. Movin like a cat.