Daily score: 8
Workout:
A. Squat clean x1/hang squat clean x1; rest 2 min x6 complexes
113, 118 x 5 complexes
B1. Front squat; 5x5; rest 15 sec
113x5
B2. Front squat; 5x5; rest 15 sec
103x5
B3. Front squat; 5x5; rest 3 min (these are drop sets, so do a tough
set of 5, then lower the weight so that the next set is still tough,
then lower the weight again for the final set of 5)
83
93x4
C1. DB crossover step ups; 6 slow controlled reps x3; rest 30 sec
20# DBs, 12 alternating steps x 3
C2. Single leg snatch grip RDL; 6-8x3/side; rest 30 sec bw sides
33# bar, 8 reps per leg x 3 sets
Cleans felt good...coming up from the bottom of the squat is still the hard part, everything else feels like it is right. Front squat series was a serious burner. Legs were shaking my the end. I know the numbers aren't super heavy but they were for me. I did feel my back fatigue a bit, both lower and upper. By the C series my legs were wobbly and the 12 steps over a 20 inch box were shaky by the end. Snatch grip RDLs felt good...a good stretch and good balance work. Oh, my glutes were on fire too. I spent at least 20 mins doing mobility/stretching after in a effort to prevent being crippled tomorrow. Then I took my dog for a long walk. So here's hoping! Feeling good and grateful for my progress however slow. Loving the process. Thanks!
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