September 12, 2018

Daily score: 5 (quite sore, neck, shoulders, glutes are the worst)

Workout:

For time:
50-40-30-20-10
double unders
10-10-10-10-10
burpees to 6" reach
rest exactly 2 min
For time:
30 bar facing burpees
20 burpee box jump overs 24"

First part: 7:05 unbroken
Second part: 5:42
Total: 14:47

+
A. Seated single leg hip lift offs; 10 reps with 2 sec isometric hold
on each rep x2/side; rest as needed
B. Prone glute lift offs; 10 reps + 2 sec isometric on each rep
x2/side; rest as needed
C. Side lying leg lift with internal rotation bias; 10 reps with 2 sec
hold at end range of each rep x2/side; rest as needed
D. Short hamstring isometric; 20 seconds x2/side; rest as needed
E. Side lying adductor leg lift isometric; 20 seconds x2/side; rest as needed
F. Seated straddle bilateral leg lifts; 10 reps with 2 sec isometric
on each rep x2; rest as needed

all of the above done

Glutes are super sore but in a good way, all muscle, not joint pain.  I was definitely stiff going into this workout mostly felt 'tired' upper body.  The shoulder fatigue was pretty obvious on the first 10 burpees.  My neck is still slightly beat up from surfing but all and all okay, afterall, it handled all the handstand work yesterday and isn't really set back.  Happy I got all the du's unbroken.  Slow pace on the burpee box jump overs but I just couldn't seem to speed up.  Added videos of all the other work to be sure I am doing them at least close to quality.  Let me know if you see any thing I can improve or that isn't what you had in mind.  The hip lift offs were harder on the left and difficult for me to not want to round my low back or even lean back a little.  Same issue on the bilateral straddle lifts.  Hamstrings cramped really really bad on the first short iso and less bad on the second round.  Thanks!