October 23, 2016

Daily score: 6 (sore from mtn biking yesterday)

Workout:

A1. Snatch pulls; 1.1.1x5; rest 10 sec/rest 30 sec (@110% 1rm snatch)

128x5 sets

A2. Russian KBS; 10 reps AFAP x5; rest 2 min (explosive and ensure you
get glute activation)

62 x 10 x 5

B. Lateral DB step ups to low bench; 8-10x5/side; rest 1 min bw sides

25# x 10
30 x 10
30 x 10
35 x 10
35 x 10

C. Weighted back extensions; 10-12x5; rest 1 min

Unweighted 10 reps x 4 sets

D. Single leg split stance RDL; 8-10x3; rest 1 min bw sides

33# x 10 x 3

+
Row 100m @70%
row 100m @80%
row 100m @85%
row 100m @90%
Row 100m @100% effort
rest 3 min
x8

1:56, 1:54, 1:50, 1:51, 1:48, 1:49, 1:52, 1:52

I went mountain biking yesterday and it was a little extreme here and there...mostly a wicked 2 hours of climbing.   It was super fun though.  Woke up with a sore/tight low back,  right calf, and some bruises.    I modified this workout a little in an attempt not to piss off my low back muscles again, that is no fun.  I didn't do any weight on the back extensions and only did for sets because is was barely getting through rep 10 and make back was on fire.  The single leg RDLs are still super challenging especially on the right.  It is very hard from me to keep the pelvis and hip and low back all alligned correctly especially for more than 6 reps or so.  Way easier on the left.  Rowing sucked.  Just felt like forever and I was tired and cranky lol. So thanks!