February 19, 2017

Daily score: 9

Workout:

A. Front squat; 3x3; rest 2 min

110, 120, 125

B. Back squat @2020; 10 reps x5; rest 2 min (increase load from last week)

85, 85, 90, 95, 95

C. Clean grip deadlift; 8-10x5; rest 2 min

95x10
115x10
125x10
135x10
145x10

D1. Barbell in place lunges; 20 reps x5; rest 2 min

55, 60, 65, 70, 75

D2. Good mornings; 10-12x5; rest 2 min

45x12
50x12
55x12
60x12
65x10

E1. Split stance KB swings; 10 reps x4/side; rest 1 min

20x10/side
26x10/side x 3

E2. Singel arm front rack KB front squats; 10 reps x4/side; rest 1 min

20x10/side
26x10/side x 3

+
mobility work 15-20 min

Done

This was a tough nearly 2 hour focused workout.  I had meant to do it last night after work but decided starting it after 7p was a bad idea plue I was starving by the time I got home.  I was much better to attack it this morning.  Again, I really am working on staying focused only on the task at hand and making sure I have cleaned the slate of all the other distractions before I get started.  This went well today.  I am certain my legs will be wicked sore because by the end my legs were shaking as I walked to put the kb away.  The sets of tempo back squats were again really tough, it is hard to resist pausing between each one to reset and take a deep breath.  By the last reps at 95 I am pretty sure I was taking longer to come up than down and not intentionally.  DLs went well, I did not use a belt.  'D' series went well, shaky legs by the end, GMs felt more solid this week.  I found on both parts of 'E' that the challenge is bracing my lower core and not twisting, especially with the left side loaded kb squats...they were the hardest for me to keep straight.  Hopefully mobility work will help prevent some soreness.  I watched some of the movement course after this (good stuff) and then meditated too.  Great day already.  Thanks!