September 6, 2017

Daily score: 8

Workout:

A. Single arm DB OHS; 10 reps x3/sdie; rest 1 min

25x10/side
30x10/side
35x10/side

B. Single arm DB power snatch; 10 reps x3/side; rest 1 min

40x10/side
45x10/side x 2

C. KB snatch; 10 reps x3/side; rest 1 min

35x10/side x 3

D. Side to side cossack squats; 10 slow controlled reps x3; rest 1 min

10 x 3

E. DB lateral step ups; 10 reps x3/side;r est 1min

Bodyweight x 10/side x 3

F. Partial pistols to box with mini band resistance around knee; 5
slow controlled reps x3/side; rest 1 min

5/side x 3 to low box (about 14 inches)

G1. Banded frog pumps; 10 reps x3; rest 1 min
G2. Single leg hip thrusts; 5 reps with 5 sec isometric on the top of
each rep x3; rest 1 min
G3. arch body hold; 30 seconds x3; rest as needed

Done x 3

A,B,C went well.  I think that was my first time doing single arm OH DB squats.  I was conservative but think now that I figured them out I can do more weight next time.  On all of these I did 10 reps on one arm then switched, not alternating.  Cossack squats feel great.  Lateral step ups- I worked on not pushing off with the standing foot and my hip was well below parallel at the bottom on a 20 inch box, hence bodywieght x10 was quite challenging.  By the partial pistols I was feeling some fatigued, more in the right glute than left.  But I made it!  G series topped the glutes off for sure.  I see some glute mobility in my future tomorrow.  Thanks!