A. Deadlift: work to a heavy triple, then 2-3 more singles. (max if feeling good, otherwise heavy single for the day)
notes-no significant back rounding on any reps 465x3 video below, 475x1 (form breakdown)
B. Single Arm Bent Hamstring Drags: 4 x 30 sec/side, rest 2:30 b/t sides
notes-face away from sled, walk heel-toe with straight legs and bent @hips like a good morning. Hold the rope in one hand alongside your body, scaps anchored down and back. Opp. hammy will take most of the load. Assess side to side differences. 210# sled x2, 165#sled x1, 120#sled x1: The lighter sled seemed most effective by maintaining good form and consistent movement. Sled stopped a few times during the :30 w/ the heavier weights. Easier pulling with left arm
C1. Wall Butterfly Groin Stretch: 3 x 30 + 30 sec w/KB/DBs 35lb kb's on each knee: was able to relax on these which allowed much better range.
C2. Long Cossacks w/KB in Goblet Rack: 3 x 7/7 done with 35lb kb: really liked thes. Used to have some knee pain in Cossacks but none now.
Relaxed stretches for low back, inc. spinal twists: There was big difference in range on 2nd and 3rd set of these after the 1st. Good stuff.
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