August 10, 2017

Daily score: 6 (tired, too busy of a week with zero down time)

Workout:

A. Clean grip banded deadlifts; 2 reps on the min for 10 min (light and fast)


85# plus bands x 2 emom 10 mins

B. Single leg deadlifts; 6 reps x3/side; rest 1 min bw sides


85# x 6/leg x 3

C. TnG power snatch; 10 reps x5; rest 90 seconds actively


55# x 10 x 5

D. Barbell walking lunges; 20 steps x2; rest 2 min


95 x 20 x 2

E1. Standing in place B march; 3 reps x3; rest as needed


3/side x 3

E2. Standing single leg abductions (try to left leg as high as
possible while completely straight); 10 sec isometric hold x3; rest as
needed


10 sec x 3/side x 3

E3. Side lying leg adductions; 10 sec isometric x3; rest as needed


10 sec x 3/side x 3

E4. Single leg isometric glute bridge; 15 seconds x3/side; rest as needed

15 sec x 3/side x 3

This was a great workout.  I'm sure you would have gotten a kick out of how long it took me to set up the banded deadlifts...but I finally got a set up I was happy with and they went well.  Single leg DL's went way better than in the past.  TnG power snatch: it has been so long since I power snatched and I definitely looked and felt it.  The first set was all over the place.  I stayed light and worked on keeping tension and using my legs not back and going faster from the knee.  Lunges felt great, I went heavier than usual at 95 since it was just two sets but it didn't feel that heavy.  I think bar on the back just made it way easier.  The 'E' series was way more difficult than it looks on paper.  Good stuff.  Lots of concentration to get the glutes firing.  Thanks!