Daily score: 8
Workout:
A1. Low bar box squat; 3, 3, 3, 3, 3, 3; rest 10 sec
95,105,115,125,135,140
A2. Alt'ing russian step ups; 12 reps x6; rest 90 sec
Body weight, then 10# Dbs x 5 sets
B1. Single leg good morning; 10 reps x5; rest 1 min
10/side x 5
B2. Short hamstring activation; 20 secods x5; rest 1 min
20/side x 5
B3. Sumo good mornings; 10-12x5; rest 1 min (very light, slow and
controlled, keep glute tension)
15x12
35x12x4
C1. Barbell hip thrusts; 10 reps x5; rest 60 secnods
105,115,125,135,135
C2. Weighted sorensen hold; 30 secodns x5; rest 60 seconds
10,12,15,20,25
D. Quadruped hip CARs; 2 reps x5/side; rest 1 min
2/side x 5
+
50 no push up burpees for time
3:08
All of this went well and felt good. Hardest part was probably the hamstring activations. I am pretty certain those are the fastest 50 burpees I have ever done. I think the mountain biking maybe is helping my cardio, who knows...thanks!
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