March 31, 2016

Daily score: 7

Workout:

A. Back squat @41x1; 4-5x4; rest 2 min

75x5
75x4x3

B. Clean grip 2" deficit deadlift @3030; 6 reps x4; rest 2 min

105, 110, 125, 125

C. Sumo deadlifts; 10 slow controlled reps x5; rest 90 seconds (focus
on aggressively contracting your glutes and keep the load light)

85,75,75,75,75

D1. Quadruped hip CARs; 2 reps x3/side; rest 1 min

2/side x 3

D2. 2" deficit reverse lunges; 14 alt'ing steps x3; rest  1min

14x3

E1. Side to side goblet position cossack squats; 10 slow controlled
reps x2; rest 1 min

10x2

E2. Barbell hip thrusts; 12-15x2; rest 1 min

85x15x2

E3. Sissy squats; 3 slow controlled reps x2; rest 1 min

3x2

E4. Single leg sorensen hold; amsap x2; rest 1 min

20/20
21/21

F. HAnging straight leg raises @41x1; amrap unbroken x3; rest 1 min

5,4,4

G. Side plank; 30 seconds x5; rest 1 min bw sides

30x5/side 

I spent this whole workout working on keeping tension in my lower core/back a day it all lends itself to that.  Sumo DL's were the hardest, the right hip just doesn't track as well in that position but focusing on the glute helps.  Felt some improvement on the integrity of the straight leg raises this go round.  Thanks!