February 21, 2017

Daily score: 7 (was super excited to get this time to myself and get to move to relieve the soreness)

Workout:

A. OHS; 5x5; rest 2 min

65, 70, 75, 80, 85

B. HAng squat clean; 3 reps on the min for 5 min @moderate effort,
work on tension and landing position

85x3x5

C. Back squat; build to a 10 rep max @20x2

75

D. KB snatch; 10 reps x3/side; rest 1min

20#x10/side
26x10/side
26x10/side

E. DB lateral step ups; 10 reps x4/side; rest 1 min bw sides

15#x10
10#x10x3

F1. Single leg semi straight leg hip extension isometric; 20 seconds
x4; rest 40 sec

20 x 4

F2. Sissy squats; 3 slow controlled reps x4; rest 1 min

3x4

F3. Sumo stance good mornings @2011; 10 reps x4; rest 2 min

15x10
35x10x3

I went as light as reasonable.  The only thing that seemed nearly impossible were the back squats!  I guess my quads were more sore/tight than I had thought.  I did one set of 10 at just 65# and that was okay but at 75 I was starting to slow coming up and my chest was falling forward so I called it good.  The DB lateral step ups are hard!  In a satisfying way.  I had to swing myself up a bit with the two 15# DB's, 10#'s was much better.  The hip extension isometrics were the hardest part of the day!  My hami's would just ball up right after the 20 seconds, I stretched immediately to prevent a cramp.  I went light on the sumo good mornings.  Doing these in the sumo stance is way more challenging for me than a regular stance.  It's my right hip/butt where the hami inserts that has always been messed up and I have to stretch it slowly.  It just doesn't track as smoothly on that side.  I definitely feel way better today (morning after this workout), soreness is much improved.  Thanks!