GS: Thursday, September 10 - Monday, September 14

Thursday, September 10

4 Z-Drills that improve ROM
1. ankle tilts
2. toe pulls
3. L-shoulder circle in R-torso rotation
4. CC hip circle in lateral lunge

6 Round Tabata row (damper setting 1, CRAPPY chain... UTD...)
1. 5
2. 5
3. 6
4. 5
5. 5
6. 6

1. L-shoulder circle in R-torso rotation
2. CC hip circle in lateral lunge

Friday - Sunday

Ankle tilts, ankle circles, CC knee circles, thoracic glides randomly throughout day

Monday, September 14

4 Z-Drills that improve ROM:
1. Lateral ankle tilts
2. toe pulls
3. L-shoulder circles in R-torso rotation
4. CC hip circles in Ant. 45 lunge

Kettlebell Jerks (2x16kg)
2-3-5-10
2-3-5-11

2 Z-drills that improve ROM:
1. Tibial nerve glide
2. anterior/posterior pelvic tilts in deadlift position

Deadlift (felt much better than previous session)
5 x 220
3 x 240
2 x 260

Z Drill that improved ROM
Full lumbar circles each direction

Pull-ups **felt good**
2 reps
2 (+10lbs)
2 (+25)
2 (+35)
2 (+45)

Turkish get-ups **left side feels more solid**
1-1-1-1-1 each side w/ 20kg