November 6, 2016

Daily score: 8

Workout:

A. Split stance DB deadlifts (this will be more like a combination of
a split squat and a deadlift, but go all the way to the floor); 6 reps
@3030 x4/side; rest 90 sec bw sides

30# x 6/leg x 4

B. Single leg 6" elevated straight leg hip extension holds; 20 secodns
x4/side; rest 40 sec

15-20 sec x 4/side

C. DB power snatch; 10 alt'ing reps x4; rest 1 min

40x10
50x10x3

D. DB rotational twists; 20 reps x3; rest 2 min

10# x 20 x 3

+
Prowler pushes;
25y @bodyweight @100% effort
rest 3 min
x8 sets

Done

+
airydne 15 min easy cool down

Done

My body felt great going in to this workout but these were all very challenging for me.    I definitely felt the DL's right where the hami inserts below my butt and fought to keep good positions.  The hip extension holds we soooo hard and caused cramping in a variety of places...I made it to 20 seconds once on each side the other were closer to 15 and the best I could do.  DB snatch was fun.  The rotational twists were tough!  I did not look like the video, had to slow it down and kept sagging at the hips unintentionally.  The rest went fine...I'm sure I will feel my hami's tomorrow.  Thanks!