Today's Training:

Run: Fartlek 3 miles. These are getting more fun every time I do them. Run when you are ready, slow down and jog a bit, walk if needed, and then when the urge hits, SPRINT! The average of all the different types of locomotion is roughly an 8:30 mile. Not bad...

GHR: 5x12

Dynamic Squat: 10x2x 55% (about that)

Dynamic Deadlift: 10x1x 55%. HOWEVER, I wasn't in the mood for those as we had done max effort deadlifts twice last week. So I got the bright idea of trying "Suspended Good Mornings" dynamically. I was extremely conservative with the weight being used and hammered out 10x2 reps. I was most focused on the "snapping" of the hips.

  1. Get under the SSB Yoke Bar
  2. Plant the feet down hard
  3. Raise the hips and arch the back hard
  4. Get the bar light on the straps
  5. Accelerate the hip hinge making sure not to HYPEREXTEND!

I came up out of the rack after the set 7 out of the 10 times quite dizzy. So the jury is going to be out until I can tell if there are any benefits AND, the aftermath damage.

(But they were kind of FUN!)