A1. Curtsi lunge; 16 alternating reps; rest 30s
A2. Lateral box step ups @40x1; rest 30s
A3. Fire hydrants; 10 reps each leg; rest 60s x 3-4 sets
***If anything bothers your hip shut it down and do more mobility (above) and some light airdyne and email me - will need to change the rest of the week accordingy***
B1. Deadlift; 10 unbroken reps @ 305; rest 30s
B2. Alternating step ups 24"; 10 reps AFAP; rest 2 minutes x 4 sets
+
For time:
Row 750m
25 Thrusters 105lbs - change this to CJ if hip is still bothering you
20 bar over burpees
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15 Minute @ 70% (Cooldown)
20 alternating step ups
10 back extensions
10 calorie airdyne
15s hollow body rocks
A1 - A3. Already updated you on my upper quad/hip situation. I felt pretty good after the warm up and felt I could give the workout a go.
B1 & B2. No problem on DL's, I didn't go 110% just to be cautious but all unbroken and Step ups were good.
Metcon: 5:58 and that was a good aggressive speed on rower. Thruster reps were 10,7,8 to be safe on soreness of hip. Cool down helped out as well.
Saturday: Push / Pull - high density CTB
A1. Push Jerk; 10 reps @ 165+lbs; rest 30s
A2. Chest to bar pull ups; 20 unbroken reps; rest 2 minutes x 3 sets
B. 6 Minute EMOM: 5 muscle ups
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22 Minute amrap @ 80% - keep this nice and steady:
250m Row
5 strict deficit HSPU
250m Row
10 Toes to bar
A1 & A2. 175 for Push Jerks and Unbroken C2B's.
Metcon: I did 5 or 6 rounds. Broke up my strict HSPU's and unbroken on T2B's.
Hip felt ok after today's work. I have Sunday off so I will be mobilizing and resting until Monday.
Sunday: Rest
Monday: Oly skill + posterior end + pull
A. Squat Clean; EMOM 10 minutes start at 185lbs; add 10lbs a minute
B1. CTB Pull ups; amrap (-1); rest 30s
B2. Power Clean; 1 rep every 15s for 5 reps @ 235lbs; rest 2 minutes x 4 sets
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Alternating 24 Minute EMOM:
1st: 10 Deadlifts 275lbs
2nd: 10 Box Jumps 24"
3rd: 150m Row
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10 Minute Airdyne cool down
A. Completed all 10 lifts ending at 285 no problem from hipB1 & B2 Did 16 reps for all C2B's hands were spent. Power cleans were tough around set 4 but completed.
Metcon EMOM: Unbroken DL's and no problem on the rest. WOW, that was a mind fuck!
Tuesday: KF + Push + cyclical
A. Back Squat; 2.2.2; rest 15s/3 minutes x 4 sets
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Alternating every 30s for 10 Minutes
1st: 5 Thrusters 95lbs
2nd: 30 Double unders
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22 Minute amrap:
15 calorie airdyne
10 OHS 125lbs
15 calorie airdyne
5 bar muscle ups
A. 225, 255, 285, then my hip was hurting again. It's only on Back squats so I decided to chill on squats. Would have hit 305 but didn't want to risk it.
***Then, an old athlete of the gym stopped by and wanted to WOD. I decided to do it but worked at 85-90%. Here's what we did: 10 Min AMRAP; 5 Strict HSPU, 5 Front Squats, 5 Push Press, and 10 C2B's (8+5 reps) then.... 1 min rest then..... 5 Min Airdyne for Cals (85 Cals) then... 1 min rest then.... 10 Min AMRAP; 10 OHS 95lbs, 10 Burpees, 10 Pull Ups (4+20 reps) SORRY COACH I know this was a lot but it was one of those poor decisions you can't take back after. NO PAIN in my hip though. Just heavy squats are tough on that muscle in my hip. If you want me to do something different tomorrow text me please. I think I will be OK either way but you know best.
Wednesday:
6 sets @ high effort:
15 pull ups
15 Power Clean 115lbs
15 box jumps 24"
90s rest b/t sets
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20 Minute EMOM:
3 Power Snatch 145lbs
1-2 Bar muscle ups
I was warming up and doing some basic air squats and was still a little tender in the muscle that's connected to my hip. (Upper quad) I then decided to chill out and rest today. I spoke to a specialized hip DR that night and because the soreness comes when I am pushing out of the squat she says it's most likely muscle and not socket issues. My left quad is super tight as well. She says the heavy squats may have to be modified for a bit is all and she said keep mashing the muscles and icing along with Aleve.
Thursday: Rest
Tight and sore today but I plan to loosen up at the gym stretch out a bit and what not to get some blood flow to the area around my hip. May ride the bike and do some dynamic stretching but nothing major of course with it being a rest day. 
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