August 24, 2017

Daily score: 7

Workout:

am:  90 minutes of hilly mountain biking

pm:

A. Single arm suitcase barbell deadlift; 8 reps x4/side; rest 1 min bw sides


 85x8/sidex4

B. Staggered stance DB power snatch; 8 reps x4/side; rest 1 min sides

35x8/sidex4

+
10 min amrap:
10 power clean 65#
10 thrusters 65#
10 power snatch 65#
10 OHS 65#

2 rounds +10 +10 +10

+
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

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

 done

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

 done

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

 done

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

done

It was really great to get back on my bike today.  I went alone and that made it awesome too.  Just me in the forest...it was heavenly.  Workout went well.  AMRAP was tough,  I did everything unbroken until the last power snatches which I did 3/4/3.  I really wanted to get through 3 rounds...next time.  It was kinda fun though :).  That damn lunge matrix takes so much patience and takes forever! Somewhere in the middle of it I wondered if anyone else follows it to a tee like I do...because it really is tedious.  I  think it adds up to 360 lunges.  So it must be good for me ;).  I do feel quite limber after.  E series went well.  Looking forward to trying some handstand walking today!  Thanks!