October 9, 2016

Daily score: 8

Workout:

A1. Snatch pulls; 1.1.1x3; rest 10 sec/rest 30 sec (@110% 1rm snatch)


All at 128

A2. Russian KBS; 10 reps AFAP x3; rest 2 min (explosive and ensure you
get glute activation)


53x10
70x10x2

B. Lateral DB step ups to low bench; 8-10x3/side; rest 1 min bw sides


25# each hand x10 per leg x3

C. Weighted back extensions; 10-12x3; rest 1 min


5#x13
5x10x2

D. Single leg split stance RDL; 8-10x2; rest 1 min bw sides


33x10
43x10

+
Row 100m @70%
row 100m @80%
row 100m @85%
row 100m @90%
Row 100m @100% effort
rest 3 min
x6

1:56
1:51
1:50
1:48
1:50
1:48


This was a great workout today.  I decided to go into the gym for open gym rather than workout at home in order to be more focused.  It worked.  Not much to say on A or B.  Back muscles definitely lit up on C.  RDLs are still really challenging for me to do without twisting or rounding my back...mostly the left leg, knees tend to collapse in and back wants to twist.  Right leg is pretty solid.  I think left is still all inflamed or weak from that hami-glute injury awhile back...just feels weak there.  I was dreading rowing 6 500m's but pulled it together and put in some good work.  Always surprised on these that I can nearly row my 500m pr with this effort scheme, pretty cool.  Thanks!