September 18, 2018

Daily score: 9 (a little sore in the glutes, barely)

Workout:

21-15-9
burpee box jump overs 24"
Row calories
Russian KBS 2 pood

12:32
(7/7/7, 8/7, 9 on the kbs)

+
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
G. Single leg balance reach matrix; 3 slow controlled reps on each leg
with each hand independently and both hands together

All of the above completed

I did this workout out of order because I coach tomorrow and the HS/muscle up workout will be way better done at the gym versus garage.  Seemed to work just fine for my body too.  The wod was challenging, more so than I expected.  Really just the KBS, had a hard time being powerful and keeping a tight midline while out of breath.  Really enjoyed every bit of the rest of things.  I can feel how good it is for me to work on isolating my glutes and working on unilateral hip stability.  I am really improving on the reach matrix.  Hamstrings cramped way less on the short hamstring isometrics this week too.  Still no idea on schedule for the Team Series.  Will keep you posted.  Thanks!