Daily score: 6 (just feeling tired...makes sense 'cause I woke up with cold symptoms the next morning...nothing serious...everyone around me has been snotty)
Workout;
A1. Rear foot elevated front rack split squats; 8-10x3; rest 1 min
35# bar x 10
35x8x2
A2. Rear foot elevated DB bulgarian deadlifts; 8-10x3/side; rest 1 min
12# dbs x 8
12x10
15x10
B. Kang squats; 10 slow controlled reps; not for max loading; x4; rest 90 sec
35# bar x 10 x 4
C. Clean grip deadlift; 3 reps on the min for 10 min @moderate load
155x3x10
D1. Back exnteions; 10 reps x4; rest 1 min
10x4
D2. Single leg hip thrusts; 10 reps x4/side; rest 1min
10x4
E. Circling back extensions; 10 slow controlled reps x3; rest as needed
10x3
+
mobility work 15-20 min
Done
This was a cool workout. The interesting thing about the front rack split squats was that I felt a lot of tension in the low back on the same side as the front leg. Probably supposed to be that way but wanted to report it. These are super hard by the last few reps just on leg strength driving up and I am definitely feeling soreness the next day. Bulgarian DLs were cool, funny how tempting it was to round my back or bend the knee and squat more, had to fight it. Kang squats were hard! Just to do 10 slow and controlled in a row with the bar, I was breathing heavy after...how and when to breath was an issue because of how long the movement took, was cool to practice. DLs went well. So did everything else. Back muscles were fired up by the end. I am sore the next day already, especially my right hami/butt. Thanks!
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