July 6, 2017

Daily score: 8

Workout:

Morning:
Mountain biking- 3 hours, tough trail, lots of climbing (mostly up and down mixed together) in 90 degree plus heat, took a good fall and got scraped up pretty good but nothing hurt, tons of fun

Evening:
A. Power clean x1/hang power clean x1 - 1 complex on the min for 10
min @moderate load *increased load from last week

 120 x 10 complexes

B. Jefferson deadlift; 6 reps with 1 sec iso pause at the top x4/side;
rest 90 sec bw sides

125, 135, 145, 155

C. Russian KBS; 15 reps fast and aggressive x4; rest 90 sec

53# kb x 15 x 4

D. both feet elevated in place split squats @22x1; 6-8x3/side; rest 90
sec bw sides

8/side x 3

+
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


Felt great riding today, endurance and leg strength are constantly improving.  It was hot.  Afterward, I hydrated well, ate and then felt like doing this workout.  Enjoyed moving the barbell again.  Jefferson deadlifts still feel awkward but I think I did better this week at even weight distribution versus using the front leg more.  Everything else went well and I am definitely tired and ready to sleep!  Thanks!