Workout:
A. Both feet elevated split squats (both front and back foot on plates
~3-6" off the ground with the back knee going between the two plates)
@22x1; 6-8x3/side; rest 1 min bw sides
8/side x 3
B. Single leg hip thrust with hip flexion pulses; 10 reps x3/side;
rest 1 min bw sides
https://www.youtube.com/watch?
10/side x 3
C. DB cross body single leg RDL; 10 reps x3/side; rest 1 min bw sides
https://www.instagram.com/p/
10/side x 3 with 35# DB
+
3 rounds for time:
20 russian KBS (heavy as you can take them)
20 alt'ing two arm DB front rack step ups 20"
7:43
70#kb, 15# DBs
+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions
+
3 sets of 10 sec standing internal rotation isometric on the opposite leg
Done
'C' was harder than I thought it would be...I definitely felt it in the lateral glute. The WOD was surprising because I expected the KBS to be the hard part but the step ups were more taxing. I did the first set of KBS unbroken then did 8/7/5 the next two rounds. I did all the step ups unbroken but they seemed to take forever and my grip got tired hanging on to the weight until I found a good way to rest it on my shoulders better. I did beat my buddy though and now thinking I should have gone heavier with the DBs, but at the time they were tough. Thanks!
No comments:
Post a Comment