5x3 OHS, 15 rep OHS; red trail hike

a.m. PT

Extensive hip and shoulder warm up

Burgener warmup

BHN push press/overhead squat skill transfer

(1) Overhead squat 5 x 3

Loads: 95#, 105#, 115#, 125#, ---

5 minutes rest

(2) 15 x overhead squat, 100#

(3) 2x:

1:00 plank

1:00 L/R plank

30 minutes deep stretching and massage rolling quads, ITs, glutes, hams and T spine

Ice massage

1600

4.5 mile trail hike w/ 20# pack

Terrain: Rocky trail, lots of hills

Ice massage

• Notes: I shut it down on the OHS at 125# even though I know I could have gotten 130#...hip flexor was feeling a little tight at the bottom of the squat on the heavy weights. hike felt good, whenever I started jogging easy the I could feel discomfort though. I think I figured out the cause of my injury and it's all due to lack of flexibility. The pain started after my front squat workout and I think my knees were coming forward a little at the heavier weights when coming out of the hole, creating lots of tension in my hip flexors because my quads are tight. I have really started to dedicate time to deep stretching my hips and hamstrings as well as foam rolling.
• Nutrition: Finally back on track.
• Body: Hamstrings, middle/upper back, and rotator cuffs were sore today.