June 27, 2017

Daily score: 6 (stressful busy work day, lots of little things outside of my control that got me worked up, by afternoon I realized it and managed to calm down.  Still left work dehydrated and tired.  I turned it all around by workout time though, thanks to you, over the years, I have come a long way learning how to not let my emotions or what happened at work ruin my workouts.  Feels good.)

Workout:

Sled pushes;
10 seconds  @80%
10 seconds @90%
10 seconds all out
rest 3 min
x6 sets


Sled plus 70# x30 x6

+
A1. Barbell hip thrusts; 5x5; rest 90 sec


135,145,155,165,175

A2. Sumo stance good mornings; 10 reps x5; rest 90 sec


35,45,55,55,35

A3. Band resisted bird dog; 6 reps x5/side; rest 90 sec


6/side x 5

B. Medball on chest Banded marches; Start with a running clock of 10
minutes.  Accumulate as much working time as possible with perfect
form.  When you drop the ball or stop marching, the clock continues to
run, but measure your rest time.  Focus on quality movement and
finding your limits here.


10# medball, rest= 1:30

+
mobility work 15-20 min

Done

First, a bit of ab soreness from yesterday, not bad.  Second, the sled pushes were so so hard.  I think the thing about them is- you can't hide from it.  With wall balls, for example, I could pace or split them up, but with the sled- it's 30 seconds of effort and by the last 10, just taking a step is 'all out'.  So incredible.  Basically, I probably moved the same speed even though each 10 seconds I upped the effort.  By the 5th and 6th push I was going significantly less distance than the first.  And my quads were so lit up I was walking like a drunk person after the 6th.  It took me 10 minutes to recover and move on.  And after sitting for the hip thrusts I got light headed when I stood up, also felt a tad nauseous after the sleds.  I think you know me very very well because I was just feeling all fit and pumped and healthy and ready for a challenge- and then this appears...and I am humbled ;).  Hip thrusts felt good.  Sumo GM's were fine going slow and keeping things engaged, until the 4th set and I felt some 'clicking'' or catching in the right side where the hami inserts in the low butt.  Not 'in' the hip and more like the hami insertion is pissed off because then it radiates down the hamstring.  So I backed off the weight and 5th set felt better at 35#.  Marches went well, by 5 mins or so just the right hip flexers were lit up and were most of the fatigue (other than core) that I felt the rest of the time.  I could even feel them pull on my low right back, not in a bad way, just like muscles getting tight with strain.  I did some lunge stretches after and the couch stretch and they calmed down.  About the standing pigeon stretch we discussed:  i started with the good left leg, and although with the mental effort trying to move the leg as you instructed, the leg didn't actually move, I did at least feel the muscles trying.  On the right, it was way more mentally painful than physically painful.  Especially standing staring at the leg right in front of me and not being able to communicate with it.  For the few brief moments that I was able to access the muscles and try and lift or rotate, I felt a near cramp.  I was able to do the downward glute contraction iso fairly well on both sides.  I did both sides three times.  Sorry this is so long!  Hope I made sense...thanks!