Diesel - 5lbs
Bat Wings - 5lbs
Bridges - The usual
In future do the non-banded set first and for more reps - hams getting too heavily recruited
Erg (Damper 3, No Straps)
5m @ ~3:00
5m @ ~2:30
5m @ ~3:00
Still working on sequencing and technique. Forearms still suffering from those deads.
There's a noticeable improvement from better sequencing - ~5sec improvement on predicted split times. More technique videos probably needed, and a few more weeks of erg practice.
Much of more of a ~6 RPE here at least.
Ham Roll - ~2m each side (had to use the band to hook my arm to my foot for knee extension)
Ham Stretch - 2m each side (straight on left, bent on right - switch those around)
Quad Roll - 2m each side
Glute Med Roll - Right only, ~2m
Box ER Smash - 1m each corner, right only
Couch Stretch - 2m/position
On the way out it was really obvious that the right hip is the less mobile by far. Probably best to drop the left from hip mobes for a while to save time and help get them even.
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