[Allen Yeh]

9/11/10
BW = 189

1. Warmup
ECWU #2
hip thrust - 15, 15

2. Strength
band squat - purple around bottom of knees - BW x 5, 45 x 8, 95 x 5, 135 x 3, 170 x 1
squat - 170 x 5, 196 x 5, 225 x 13
cavles PNF - 0:5/0:10 - 2L/R, 2L/R

back extension - hands on head - 15, 15, 15
ab wheel - 15, band x 8, on toes x 3, 10
(superset with full rest - 0:30)

band neck flexion/extension - blue - 20Fl/Ext, 20Fl/Ext

deficit DL - 105 x 5, 95 x 5,
Zercher dl - 105 x 1, 95 x 1

3. MobWOD 9/10/10
#1- 3 min L/R external hip rotation with band
#2- 3 min L/R banded samson stretch

4. Energy
2 rounds w/ 0:30 rest between rounds:
20 squats
10 lunges L/R
10 jumping lunges L/R
10 jump squats
Time: 1:37, 2:26

Notes:
-5/3/1 week 1 squat day
-squat - 225 x 13 felt very poppy
-Mob Wod - the hip external toation with band made more sense to me today than the other day with no band, missed the cue of driving my knee into the ground the first video