May 15, 2015

Daily score: 7 sore quads/biceps

Workout:

A. Squat clean x1/hang squat clean x3/Front squat x5; rest 2 min x6 complexes
83 for all

B. Front squat @33x1; 4-5x5; rest 2 min
45 x 5
55 x 4
55 x 5
60 x 4
60 x 4

C. Rear foot elevated split squats @22x1; 6-8x5; rest 1 min bw legs
8 reps for all x 5

D. Reverse hypers; 12-15x5; rest 2 min
50# x 15
50 x 15
50 x 15
50 x 12
50 x 12

E. Hollow body holds; 20 seconds x5; rest 2min

done

Pretty sore legs still but felt so much better after warming up and squating some.  Arms and abs are sore too...just first week back after 4 off.  I was out of breath at the end of each complex.  The 5th rep of the front squats was definitely challenging.  I got harassed for going light on the tempo front squats and the RH but I could tell even with the light weight that I would lose some tension in the 3 second hold at the bottom so I stayed light and true.  It was hard...so either I'm a sissy, weak, or smart.  I'm going with smart.  By the split squats my legs were getting tired and I worked for the 8th rep toward the end.  This was my first time on the reverse hyper...I had no idea how much weight to do.  I started with two 25# plates and at 15 reps my back was burning so I figured that was good.  Hollow body holds felt good after the reverse hyper...I did get a couple ab cramps but that's been a thing this week.  20 seconds wasn't too hard.  I worked out today instead of saturday because of work scheduling.  Thanks!