Workout:
A. Squat clean tech work with barbell working on tension - accumulate
50-100 reps working on catching low with maximal tension
Done
B. Front squat; 10 sets of 3 @85% 1rm; rest 3 min (work on bracing and
maximal tension throughout and strengthening bottom position and
stabilizing the back)
At 138
10x3
C. Standing single leg extensions; 3 slow controlled reps x3/side; rest 30 sec
3/side x 3
D. Standing single leg extensions from abducted position; 3 slow
controlled reps x3/side; rest 30 sec
3/side x 3
E. Standing hip CARs; accumulate 5 slow controlled maximal tension reps per side
5/side
F. Supine hip cars; accumulate 2 slow controlled reps per side
2/side
'A' was much more a mental challenge than physical. It was hard to focus on tension, breathing/bracing, and changing directions quickly all at the same time. Still feels mind boggling. But it's a start. Squats were heavy but good breathing/tension practice. By the 5th set I was having a hard time keeping tension on the third rep. The rest was all mentally challenging and again- amazing how challenging it is. More difficult when standing on the right leg. And with the supine cars I have some clicking/crepitus moving the right hip through the position. Good to be back at work and enjoyed the peace of my garage today. Thanks!
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