Tuesday and Wednesday

Tuesday - upper body primals
1) warmup: spin bike, band pull aparts, plyo pushups, plank scap pushups, banded hamstring resistance

2) landmine press - work up to heavy 5
25, 35, 45, 55#

3) DB bench - 3 sets w. 45#
15, 17, 18

4) gymnastics work: 3 rounds
max handstand hold
max ring support hold

Wednesday - PT and active recovery

1) spin bike, 10 minute weighted treadmill walk @ 12-13%

2) deadbugs, banded hip flexor flossing, banded hamstring resistance, overhead squat w. band

• Notes: Got my hamstring needled and massaged today and am already sore as shit. Tried to keep it loose and stretched out throughout the day. Big takeaway points from my session: strengthen my glute, open up my anterior hip, keep doing eccentric work, and try to focus on lateral hamstring rehab so I don't get medial dominant.