June 26, 2018

Daily score: 7 (sore hips, glutes)

Workout:

All for time:
40 TTB

2:34 (10/5/5/5/5/4/3/3)

rest exactly 1 min
30 bar facing burpees

2:41

rest exactly 1 min
20 thrusters 80#

2:07, accidentally did 90#, (7/7/6)

rest exactly 1 min
10 deadlift @80% 1rm

220#, 1:40 (1/1/3/3/2)

rest exactly 1 min
500m row for time

1:53

+
A. DB step overs; 10 reps x3; rest 1 min

35# per hand, x10 x3

B. Arch body rocks; 30 secods x3; rest 30 sec

30x3

C. Side plank; 30 secons x3; rest 30 sec

30/side x3

D. Hanging L hold; amsap x3; rest 90 seconds

33, 27, 21

+
mobility/cool down 20-30 min

Done, glutes, legs

I was feeling the beginnings of low back tightness due to how tight my glutes were from the ride.  But mostly I felt good and excited to get back in the gym.  The series to start off was fun.  The last 10 TTB were mostly singles without coming off the bar.  I don't know what was wrong with my brain when loading the bar for the thrusters but 'extra fitness' for me I guess.  The DL felt heavy but I was able to do a couple sets of 3 and nothing burst.  Rowing hurt.  DB step overs are hard for the legs but wicked on my grip.  Arch body rocks were tough today, I could feel that my flexibility wasn't as good as normal in that arch position.  Everything else went well and I worked out the back issues by doing a bunch of glute mobility, etc.  Thanks!