Morning:
Chinups
dropset set1 - 40x1,25x2,15x3,x4
dropset set2- 35x1,25x2,15x3,x3
dropset set3 - 25x1, x4

singles with 10sec rest breaks 8x1

maintenance work with deep squats

Real shitty start here. Left leg felt horrible at all three joints. Settled for a lot of drills Grey Cook style.

Just some Yoga-Hybrid work this morning. Left leg feels sore and tight unknown cause.

Just more boring drills. Attacking assymetries and bad motor patterns as much as possible in a very limited time window.

1. 1leg hops to stabilize 4x4ea
2. DB Turkish Getup 30lb x4ea (right arm up I can only go halfway)
3. Inchworms 3x4

Turkey day...staying active and earning my share of food tonight

Changing things up a bit. To save time active/dynamic drills will be done EOD.

2sets to SD- slight discomfort approx 60sec rest breaks
1. Gorrila Squat Touchdown with Torso Rotation - didn't get low enough to pull it off -2x2
2. Plank with knee tuck -leg lift - leg curl 2x4,x6
3. Capoiera Style 1 leg squat to rollovers 2x6,x12
4. Inverted planks to hip raise x5,x7 - left QL area on fire when sitting on first set
5. Inchworms to 1Leg Lift 2x4
6. 1Leg Bridges x8,x6
7. Handstands x2,x2
8. Splti Squats with twist x5each side

Circuit
1. Tuck Jumps 3x5,6,6
2. DB Bench Press 1x150x5,2x180x5,x5
3. Tuck Jump with heel kicks 3x5,6,6
4. BB Rows 3x185x5,4,3
5. Rim Jumps 3x6

Circuit: to SD
1. Side Plank - 20sec/25sec
2. Bulgarian squat with rotation -5ea,x6ea
3. Pushup to hand walkouts -x4,x3 - outside of left knee pain
4. 4 Count ginga -x6rounds,x8
5. Plank leg lift to abduction -6,x5-gun shy of left groin
6. Dead bugs 1arm - x6ea,,x7ea-right high VLO fatgued very quickly

S.S. 2min rest breaks
1a. Chinups - 4x6,6,5,4
1b. ! Arm DB Pressed 65x4ea,70x2ea,75x1ea,75x1ea (right side seemed weakest)
2a. DB Curls 120x1,110x2,110x1,110x2
2b. Russian Press with DB from W Cobra position 10x6,20x3,20x3,x6

afternoon: squat thrust and pushups for 2sets
set1- x10
set2- x12

2sets D to HD- high discomfort approx 60sec rest breaks

1. Gorrilla Squat Touchdown with Torso Rotation -
set1 - x5 (1set unable to get low and keep back straight)
set2 - x5 able to get down further probably from a result of neuro and muscular warmup effect - did additional reps with left heel raised only and I was able to get the same results as with both heels raised. Did the test with right heel raised and was not able to get down further - left heel rotated inwards. During test right hip area above rectus femoris felt a small shock of pain. This has happened before while sleepin in a more severe form. Nerve sensors could be damaged near area or around lumbar spinal area.
2. Plank with knee tuck -leg lift - leg curl
set1 - x10
set2 - x10 - while right leg supports I had to mentally tighten core to keep right hip from dipping down and rotating leftward
3. Capoiera Style 1 leg squat to rollovers 2x6,x12
set1 - missed set
set2 - x12
4. Inverted planks to hip raise
1set - x7 no QL pain this time but felt tension in left peroneal area and right arm was off near arm pit
set2- x8 no calf problem and this time left side near armpit did feel dull pain
5. Inchworms to 1Leg Lift 2x4
1set - x7 - left ankle area and calf tight during support
set2 - x5 - drive heels into ground this time
6. 1Leg Bridges x8,x6
set1 x6each
7. Handstands x2,x2
set1 - x2 took 3 tries to get in position - right leg is always back will try to alternate this
8. Splti Squats with twist x5each side
set1 - x7 with left fwd - left hip/adductor area felt tight - x7 with right fwd - tension in left achilles area and more unstable


Notes- during set break AIS - left foot feels as if in a high arched position in comparison to right foot. Noticed more during Soleus AIS