August 3, 2016

Daily score: 8

Workout:

A)
4 lateral lunges
6 push ups
8 straight leg lifts
10 rdls at 30% dl 1rm

4 lateral lunges
6 push ups
8 straight leg lifts
10 rdls at 40% dl 1rm

4 lateral lunges
6 push ups
8 straight leg lifts
10 rdls at 50% dl 1rm


B)
partner wod, against a 40 minute clock:

150 cal row
then 5 rounds:
15 DL 105 (rx women)
30 push ups
50 air squats
then 5 attempts each at a max clean with remaining time

20:40 on the first part of the wod
Cleans (no fails, all squat cleans);  125, 130, 135, 140, 145 (my 1rm)

I was worried about all the posterior chain, hami work.  Part A felt really good but I decided to elevate the DL's for the wod on some 45's so that I wouldn't hurt what is finally healing.  This worked really well, and 105 felt light x 15.  I didn't have any pulling/pinching.  Cleans were solid too.  The 145 I hit the very bottom of my squat in the catch and was super happy about being able to keep tension and get up.  It was actually a pretty solid lift...knees tracked in a bit on the way up though.  Felt good to clean without any pain.  Reassuring.  I thought this would burn my lungs but with a partner it went fine and I felt good after and am not too sore today (the next morning).  Thanks!