Training Day 5

A1. DB Step Ups- 5x10/leg
(20,30,30,30,30--didn't hurt bad.)

A2. Kossack Goblet Squat- 5x10/leg
(35--felt good to do a form of squat)

B. Hollow Rock- 4x45seconds; Rest 90 seconds
(Couldn't do 45 seconds straight last two sets. Had to break at 30)

C. Back Extentions- 3x5
(Super slow--did actual back Extentions and not hip Extentions.)

Training Day 4

A1. DB Bench Press @ 30X1- 5x6-8; Rest 30 seconds
(40lb DB)

A2. Lying DB Rows @ 20X2- 5x8-10; Rest 90 seconds
(20lb DB. Was difficult. Definitely weak.)

B1. DB Seated Arnold Press @ 20X2- 3x8-10; Rest 30 seconds
(30lb DB. Was difficult after first set.)

B2. Thumbs Up DB Reverse Flies- 3x12-15; Rest 90 seconds
(15lb DB)

C. Quarter Squat Banded Paloff Press @ 20X2- 4x10/side
(Yes. Not sure what I'm supposed to be feeling here)

D. Single Arm Farmer's Carry- 4x50'; Rest 30 seconds b/t arms
(70lb KB. Wasn't all too difficult.)

Training Day 2

A1. Supinated Pull Ups @ 30X1- 5x5; rest 30 sec
(Yes. Got difficult last 3 rounds. I feel super weak now.)

A2. Ring Dips @ 33X1- 5x5; Rest 30 sec
(Yes. No weight added. Again, I'm weak.)

A3. Single Leg Good Morning- 5x6/leg; Rest 2 min
(Hard to balance. Still stretches a lot.)

B. Side Plank on Hand- 3x45sec per hand
(Not too difficult. Got a little shaky last two)

+

10 min Row @ Z1
(Felt fine. I went more Z2. Rowed 2069m)

Training Day 1

First day of this long journey. Here we go.

Hip Opening Drills- were fine. No pain other than the normal stretch pain from being super tight.

Hip CARs- Hips moved pretty fluidly through the ROM.

Cat Cow- First two times of each were a little painful, but then the pain went away.

+

4 Sets
12 Unweighted Goodmornings
2:00 Bike at Z2
Rest 30 seconds
(Good mornings were a little painful the first two sets. Then the pain let up)

+

10 Airsquats
2:00 Bike at Z2
Rest 3 min
(Felt great. Squatting was easy this time. Got full range pain free.)