July 16, 2016

Daily score: 6 (tired and lazy, not sure why)

Workout:
A. Front squats; 3 sets of 10 @light-moderate load and moderate speed
working positions; rest as needed

73x10x3

B. Rear foot elevated unloaded band resisted split squats; 6-8x3/side;
rest 1 min bw sides (band is to the side of you attempting to pull
your knee valgus)


8/side x 3

C. OH medball miniband marches; 20 steps x3; rest 2 min
(https://www.instagram.com/p/BHgLDPhBt10/?taken-by=opexfitness)


20x3

D. Band resisted deadbugs; 12 alt'ing reps x3; rest 90 seconds

12x3

+
3 rounds for time:
500m row
30 unloaded walking lunges

10:14 (2:02,2:01,2:01)

+
mobility work 20-30 min

Glutes, hami's, and hips


Squatting felt good.  I was able to hit perfect positions x 10 at this weight.  Those banded split squats are awesome!  They totally isolated the glute and made it burn, kinda cool.  The banded marches were awesome too!  Also mostly glute and challenging.  Dead bugs were fun again too...make me feel like I have abs.  The wod went well, kept row times steady and no leg, butt, or back pain.  I gently tried to stretch the left hami/butt after, but it is a 'no go', just feels like it would tear, not stretch.  I rolled the left glutes though and they are still super tight.  Did this with a friend so it went fast and was fun, cool stuff.  Thanks!