A. BS (back squat) - barefoot @32X1; 3RM; rest 3-4 min - 150#...nice result...
B. BTN step-ups - box just below knee height - L leg first, and only that much on R side @21X0; 8RM/leg; rest as needed b/t legs - 80#...a little shaky on the left
C1. split stretch - laying on back with bum to wall, feet up and knees locked against wall, take in deep belly breath while actively abducting legs for 4-6 sec, then deep exhale and relax into further stretch x 4 reps x 3 sets; rest 90 sec
C2. sit with legs out on floor - sit 4-6" off ground to scale - press hands into ground with knees locked and pulse lifting legs high using hip flexors; 8-10 reps x 3 sets; rest 90 sec
3500m row MAP10 - HR range 100-105 bpm - every 5 min, get off for 3 strict DH2I on rings...fairly easy...
Good improvement. Interesting to see how a little gain each week adds up over 4 months. The steady, patient approach...though less popular than the quick method...is very satisfying once you've been at it a while.