Daily score: 6 (just a little tired, not bad)
Workout:
A. Overhead squat; 3x3; rest 2 min
125, 130x2, 125
B. Back squat; 10 sets of 3 @83%+ 1rm; rest as needed (try to increase
weight as you go)
155, 160, 160, 160, 160
165, 165, 170, 165, 155
C. Clean grip deadlifts; 15, 15, 15; rest 2 min
135x15x3
D1. Single leg RDL; 6-8x3; rest 1 min
20x8/side
25x8/side x2
D2. DB step overs; 12 reps x3; rest 1 min
35# DBs x12 x3
D3. Sandbag over shoulder; 10 reps x3; rest 2 min (switch shoulder per rep)
10x3 70# sand bag
+
Row sprint 15 seconds @100%
rest 1:45
x6
Done, all between 95-100m
I rode pretty hard downhill yesterday and things are just strangely and randomly tight and sore in my legs, glutes, back, and even my elbows. I ride downhill with my left leg forward and right back so it always creates lopsided tension. It's all fine, learning how to stretch and mobilize more effectively. The thing with heavy OHS is I have to rev up some aggression. I tried but I did note I wasn't able to get 100% there. Hence the drop at 130 on the last rep. Next time. Back squats were empowering. I haven't squatted that much weight cummulatively ever. My right glute/hip area was lit up after so I didn't go crazy on the weight on the DLs just to be safe. I mobilized it after this workout and it's not too bad the next day. D series and rowing went well, tough stuff. Thanks!
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