01-19-2017

Workout:

Throwing - Invert Flick Mechanics
Wind: 2 mph, Temp: 40F

Field Strong
Warm up & Correctives:
Foam Rolling
4-Way Hip Stretch
Cook Hip Lifts
LAX Glutes
Posterior Capsule Rock
Banded Psoas Activation
Supine Valslide Psoas Activation
Side Plank
Mini Band In-Outs
3x:
Front Plank
Deadbugs
SLDL to Vertical Jump
Jog for 5 minutes - Slow pace
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Deadlift 1x5, work up with sets of 5, do at least 4
Warm Up: 135x5, 225x5, 255x5, 285x5
Work: 315x5

Back Squat 3x5
Warm Up: 45x8, 95x5, 135x5, 185x3, 225x3, 255x1
Work: 255x3x5

4x:
10 ea Dynamic Step Ups
10 ea Renegade Rows (10)
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Cool Down: Stretch

Reading:

I did not read.

Notes:

This was a difficult workout.  I was kind of dreading it all day, wondering if my tired legs could handle the weights.  Some of the squat reps flew up, and some of them were grind-y.  However, the last set of 5 squats near the very end of the workout probably felt the best of the whole workout.  Bodies are weird.  Also, why was I dreading it?  I wasn't even at the gym yet.  Fight the battle in front of you, not the one in your mind.

Things I tell myself before doing a last set of squats:
- "Make these the best/cleanest reps all day"