April 23, 2018

Daily score: 7 (sore legs)

Workout:

A1. side lying hip abductions (leg in front with slight internal
rotation); 15 reps x5; rest 45 sec
A2. Side lying hip abductions (leg in back with slight external
rotation); 15 reps x5; rest 45 sec
A3. Frog hip extensions on bench; 15 reps with 2 sec pause at end
range of the top of each rep x5; rest as needed to recovery


Done x 5

B1. Clean grip RDL; 6-8x3; rest 1 min


105x8
125x8
135x8

B2. Front squats; 8-10x3; rest 1 min


115x10
125x8
125x8

C. HAng power clean; build to a max


140

+
Amrap in 10 min:
3 hang power clean @80% 1rm from C
3 burpee box jumps 24"


12+3+2

+
Double under efficiency work 10-15 min


8 mins

+
mobility work 20-30 min

Done

You were right about working out sore.  Makes me feel stronger/tougher though.  Just gonna consider it part of the deal.  The front squats at 125 in the B series took ‘heart’.  I missed a couple box jumps in the Amrap but came out unscathed.  That was a fun one.  I was hesitant to do the double unders because my calves were tight and tried to take it easy but the right calf lit up and I had to call it around the 8 minute mark.  Learning how to rehab it.  It will be fine in a couple days after some mobility, cryotherapy, and positive thinking :).  Thanks!