Workout:
A. Front squat; 6, 6, 6 rest 2 min
95, 105, 110
B. 1 1/4 Back squat; 10 reps x4; rest 2 min
65x10x4
C. Sumo deadlift; 10 reps x4; rest 2 min
85, 95, 95, 95
+
20 min amrap:
20 alt'ing BB russian step ups 45# 20"
20 Split stance single arm KBS (10 per side)
45 seconds accumulated hollow body hold
4 rounds + 20 + 20 + 8 seconds (20# kb, 45 sec hold 1st round then 30/15, 45, 45, 8)
+
E. KB windmills; 5 slow controlled reps x4/side; rest 1 min bw sides
5/side x 4
+
mobility work 15-20 min
Done
Feeling good today other than sore abs, especially along my sides. This is awesome though because even after workouts I think are going to make my abs sore they often are not that bad...so I know this time I really did something or actually used them :). The 1 1/4 back squats kicked my ass. Seriously. Each set the last 5 were a real struggle to keep good form and not tip forward. I wanted to take weight of the bar but didn't. I went on the lighter side on the sumo dl's since this has always been a delicate position for my right hip/butt. I added the video to be sure there weren't any gaping flaws in my positioning. The right hip does kinda 'pinch' and it feels deep in the joint. The right hami/butt seem to 'catch' a little bit too throughout the movement especially compared to the left side that feels smooth and strong. Nothing 'hurt' per say, I just wanted to try and explain what I feel in that position. The amrap was tough, mostly because of the step ups. I was pretty satisfied with how I managed my breath and held the hb holds for long sets...and you know what- I just now realized that I did 'bent knee hb holds' not regular ones! Oops...that would have been harder lol. Windmills were a great stretch. Mobility went well...my right glutes had balled up at some point and I think the mobility stuff saved me some issues tomorrow. Thanks!
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