Daily score: 8
Workout:
A. Squat snatch tech work 15 min (same as Tuesday's work)
Done
B. Front squat @22x1; 5x5; rest 2 min (work on tension in the body)
65, 75, 75, 75, 75
C1. Deadlift; 3x3; rest 2 min
173, 183, 193
C2. OHS; 3x3; rest 2 min
93, 98, 103
D. Standing single leg extensions; 3 slow controlled reps x3/side; rest 30 sec
E. Standing single leg extensions from abducted position; 3 slow
controlled reps x3/side; rest 30 sec
F. Standing hip CARs; accumulate 5 slow controlled maximal tension reps per side
G. Supine hip cars; accumulate 2 slow controlled reps per side
Done
Snatch work went well...same struggles as last week. Front squat was way more intense practicing holding tension and breathing like we did when I was there. DL and OHS were fun. I have not dead lifted in a long time and was glad it felt good. I was unsure how much I could OHS x 3 and probably could have started heavier. FRC work was challenging as always but I am getting used to the struggle. I did experience some anterior pinching or hip impingement on the right hip today...any specific instructions or ideas for rolling that out or stretching during the workout or post for recovery? Thanks!
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