February 6, 2016

Daily score: 7

Workout:

A. Squat snatch; 10 singles @80% 1rm; rest 2 min


At 90#

B1. Back squat; 5x5; rest 10 sec


105,115,115,120,125

B2. Box jump; 5 as high as possible x5; rest 3 min


20,24,24,24,24

C. Hip PAILs/RAILs (sent you video of this) 2 min stretch, 10 sec
isometric in both directions, 1 min stretch, 10 sec isometric in both
directions, 30 sec stretch, 10 sec isometric in both direction
(perform 1 rep in both external and internal rotation on both legs)


Done

D. Hamstring pails and rails
(https://www.youtube.com/watch?v=G07nqShDejQ) get into this position
from the video and hold the quad stretch for two minutes, then push
against your hand at 100% isometric and then slowly release hand and
contract the hamstring - same time frames as C listed above)


Done

+
Row sprint 15 seconds @100%
rest 2 min
x8

73,74,75,76,75,78,79,78


I woke up feeling a little stiff in the back this morning but not bad.  Snatching felt great.  I did fail the 7th rep, caught it too far forward and went down on one knee.  Back squats/box jumps were fine, I did try a 30 inch box jump on the 4th round but my brain stopped me from doing it so I put it back down to 24.  The stretches were challenging.  The hip stretch is way more difficult on the right, my bad side.  But it did feel like it really loosened things up.  The hamstring stretch required a lot of effort at sticking with it and I kept cramping on the second isometric.  Rowing went well.  Went for a 6 mile hike today too.  Thanks!