May 21, 2018

Daily score: 9

Workout:

A. Barbell hip thrusts; 5x5; rest 2 min

155, 165, 175, 185, 195

B. Single leg hip thrusts; 12-15x3; rest 1 min bw sides

15/side x 3

C. Snatch grip RDLs; 6-8x3; rest 90 seconds

100x8
110x8
120x8

D. Sandbag over shoulder; 10 AFAP x4; rest 90 seconds

 70#
:47, :45, :43, :42

E. Sandbag step overs; 20 reps AFAP x2; rest 3 min

70#
1:46
1:34

+
21-15-9
assault bike cals
bar facing burpees

6:30

+
mobility work 20-30 min

Done

I did not mountain bike or do anything outside yesterday because I was basically ill with terrible seasonal allergies.  Something in the air that was not good for me.  However, I did nap and do some mobility and played around with handstands.  My body felt amazing today.  Rested and no stiffness or soreness.  So I think a couple days of rest was a good thing.  This workout felt great.  I think I finally broke through on barbell hip thrusts to moving some heavier weight.  I kept thinking I'd add weight and it would be too heavy for the 5th rep but it wasn't.  I tried the single leg ones with the barbell but it was too much so I did them all unloaded.  Sand bag work was fun.  Those box step overs are tough.  I did them unbroken, just switched the bag to the other shoulder on the 10th rep.   WOD was fun.  Quality mobility time too.  Thanks!