August 17, 2017

Daily score: 7

Workout:

A. Single arm suitcase barbell deadlift; 8 reps x3/side; rest 1 min bw sides

75x8
85x8
85x8

B. Staggered stance DB power snatch; 8 reps x3/side; rest 1 min sides

35x8
40x8
40x8

+
3 rounds for time:
20 double unders
10 power clean and jerk 85#

5:04

+
D. Lunge matrix with arm reaches (see text); 3 reps on each leg with
each arm position (no arm action, in front right rotational, in front
left rotational, overhead right lean, overhead left lean, forward
reach to overhead reach)

Done x3/leg 

E1. Standing in place B march; 3 reps x3; rest as needed
E2. Standing single leg abductions (try to left leg as high as
possible while completely straight); 10 sec isometric hold x3; rest as
needed
E3. Side lying leg adductions; 10 sec isometric x3; rest as needed
E4. Single leg isometric glute bridge; 15 seconds x3/side; rest as needed

Done x3

Grip was challenged on the 85# suitcase DLs.  Middle of the bar is definitely more difficult to hang on to.  I spent way to much time thinking about the WOD during the day and realized I was putting pressure on myself in weird ways.  I want to be more tough and find ways to push harder and pace less and not be afraid to go all out.  But man...just the psychology of it is going to be a bitch.  Anyhow...I was hoping to do the C and J's unbroken...did the first set unbroken, then 8/2, then 3/3/4.  I just got a little shaky, wobbly as I got out of breath.  DU's went well though.  I felt good about my effort.  I pushed more than I think I would have in the past.  Lunge matrix was an act of patience.  But it was something I could feel was good for my glutes/low back.  My right glute was super tight going into this workout and I could feel it pulling on my low back and making my hamstring tight too.  I warmed up for awhile and then the lunge matrix seemed to help too.  It made me feel like I was doing ballet!  E series went well, still hard but seemed better than last week.  Spent some mobility time after working on self treating/fixing the glute/back.  Seemed to help.  I am also trying to move more during the day to prevent going from stiff and cold all day to 2 hours of intensity (relative intensity ;).  Thanks!