April 19, 2017

Daily score: 8

Workout:

A1. Quadruped hip CARs; 3 slow controlled reps x5; rest as needed

3/side x 5

A2. Single leg hip thrusts; 6 reps x5/side; rest as needed

6/side x 5

A3. Single leg lateral step ups; 5 reps x5/side; rest as needed

5/side x 5 (20" box)

B. Bird dogs; 10 reps x6; rest 1 min (contract glute as aggressively
as possible and hold for 2 sec)

10 x 6

+
for time:
30 deadlift 135#
100 wall balls
30 deadlift 135#

9:35

+
C1. Barbell reverse lunges from 2" platform; 20 steps x2; rest 1 min

35# x 20
45# x 20

C2. Single leg good mornigns; 10 reps x2/side; rest 1 min

10/side x 2

+
mobility work 15-20 min

Done

'A' series went well.  I used your 'toe up' que from the movement education series on the lateral step ups and that made them waaaaay more difficult.  I have always tried not to push of but today, keeping the toes up, I pushed off the ground much less.  Progress is being made on the bird dogs.  WOD  was good...tought to brace for the DL's after all the damn WB's.  Everything else went well and I am feeling physically pretty good.  Arms got sore on the second day after the last arm workout, mostly triceps from the push ups and they are still kinda tender.  Thanks!