December 6, 2018

Daily score: 6 (really sore legs to start out)


Bike 45 min continuous @tough effort

Done

+
A. Alternating leg TTB; 10 reps x3; rest as needed (keep back glute
engaged and tight and try to limit it from rising as much as possible)

10x3

B. HS walk skill work 10-15 min

Done

C1. Banded tuck planche; 15 seconds x2; rest 15 sec
C2. Feet elevated reverse plank; 15 seconds x2; rest 15 sec
C3. Negative vertical body levers; 5 slow controlled reps x2; rest as needed

Done x2

D. Sumo deadlift; 5x5; rest 2 min

105, 125, 135, 145, 155

+
Bike 45 min continuous @tough effort

Done

+
cool down/stretching 10-15 min


Done


My hamstrings and glutes were pretty damn sore going into this.  45 minutes at a 'tough effort' on the trainer was pretty tough, mostly the 'tough effort' piece...and didn't help that I knew I'd get to do it again.  Single leg TTB were kinda cool and fun to have a new challenge.  C series went fine.  I haven't sumo dead lifted in forever and with as sore as my legs were I was cautious as sometimes this is a difficult movement for my right hip/low back.  But it felt really strong today, zero issues.  It took courage to get back on that bike.  I swear if anyone other than you had told me to do it I would have questioned the idea, but I really do trust you.  I survived, but was getting pretty light headed and hungry the last 15 minutes.  I never wanna complain because I really wish I had more time to workout/train, I love it!  But this workout took well over 2 hours with the warm up and cool down, nearly 3.  That's pretty hard for me to fit in after work.  Damn job gets in the way of everything ;).  I'd like to say the riding worked the soreness out of my legs but they are still pretty sore tonight.  Definitely looking forward to a recovery day tomorrow.  Thanks!