June 30, 2017

Daily score: 7 (just kinda tired)

Workout:

A. Power clean x1/hang power clean x1 - 1 complex on the min for 10
min @moderate load

105
110
115x8

B. Jefferson deadlift; 6 reps with 1 sec iso pause at the top x3/side;
rest 90 sec bw sides
https://www.youtube.com/watch?v=3NqtLYi0BIE

125x6
135x6
145x6

C. Russian KBS; 15 reps fast and aggressive x3; rest 90 sec

53# x 15 x 3

D. both feet elevated in place split squats @22x1; 6-8x2/side; rest 90
sec bw sides

8/side x 2 (used about 6 inches elevation, felt best)

+
3 sets of 10 isometric cycles on the limited leg from standing pigeon positions

Done

+
3 sets of 10 sec standing internal rotation isometric on the opposite leg

Done

Felt so good to move a barbell again!  DLs were odd feeling but went well.  I could probably manage holding some DBs on the split squats, added height in order to reach good depth.  I added the pics to be sure I was doing the iso leg holds correct.  The second pic- is this what you meant for the position for internal rotation isometrics on the opposite leg?  Upper body feeling sore the next day (probably from thursday?), shoulder girdle and traps, in a good way!  Thanks!