December 27, 2017

Daily score: 6 (sore legs, frustrating day)

Workout:


A. Single arm DB OH walking lunges; 20 steps x3; rest 90 sec (switch
arms after 20 steps)

30, 40, 40

B. Hang squat clean; 2.2.2x3; rest 20 sec/rest 2 min

75,85,95

C. Rear foot elevated split squats @21x2; 5-6x3; rest 1min bw sides

6/side x 3

D1. Straight leg hip extension isometric; 20 seconds x4/sdie; rest 40
sec bw sides
D2. Bent knee hip extension isometrics; 20 seconds x4/side; rest 40 sec

Done x 4

E. Hollow body holds; 45 seconds x4; rest 45 seconds

45
45
15/30 hollow body hold/ bent knee hollow body hold
20/25

+
Row sprint 10 seconds @100%
rest 50 seconds
x10

All 68-76m

+
F. Hanging L hold; amsap x3; rest 2 min

22,22,19

Legs are kinda sore but not terrible.  Lunges were all about shoulder stability, legs felt fine.  The 40# was really challenging and more difficult on the right.  I stayed light on the cleans since it has been so long.  Felt good to get back at it.  The straight leg iso’s are more difficult than the bent and the right leg is harder than the left in both.  I just could not keep the full hollow body on the last two rounds and had to break down to bent knee.  Everything else was good.  Thanks!