Monday - 11/20

 [high]

200m x3 [80%]

4-6 min rest between 

don't push the groin too much

complete on pavement.  Groin felt ok. 

Lifting:

A- power clean- x2, emom x10, lighter today and focus on bar speed... try to pick a weight where bar speed is maximized but so is the weight... i e if start to slow down during lift, go back down... groin

B- 4x 5ea overhead cossack squat, continue to work on getting lower... this is more important than the weight for now... b careful of groin, just work the stretch...

C- elevated front foot lunges x5ea, 4 sets- perform the same as last week

D- side plank leg lifts- when on the right arm with the right leg lift off the ground slowly and lower slowly... you will b balancing on r arm and left leg... 5-10 reps, 3 sets ea... feel out groin...

A. forgot weights.  Think I went from like 135 to 185

B. used a 15# barbell, little more normal. 

C. Only did 2 sets because had semifinals for basketball league and didn't want any residual soreness. 115 and 135.

D. complete.  could definitely feel groin. 

Tuesday 11/21

AM- UB weights

PM basketball

Wednesday 11/22

25 mins AD

Thursday 

rest

[low]

5 x 50m sled drag, light- 

feel a little resistance but don't push groin here either

rest as needed

didn't get to this again.  Spending a lot of time in woods right now.  couple more weeks. 

[high]

3x3 crossfields

+

3 x 30s tight high knees

60s rest

Lifting:

A- split snatch x3, emom x10, lighter/faster today on this one...

B- 3 DL, no tng, x4

C- 3 each x10m walking cossack squat lunge 

D- rotating back extensions x5ea, weighted

E- 3 x30-60s horse stance hold

A. complete 95 to 115 I think

B. 385,405,435,435 

C. complete

D. 15#   did 3 sets, wasn't sure what you were looking for here. 

E. complete.  Could feel in groin. 

did not get to the cross fields or the tight high knees. instead did 6x 30m sled drag.  used 35# on sled. 

Overall groin seems to be ok. Wasn't a problem with basketball. Can feel it on end range in challenging movements.