January 21, 2019

Daily score: 7

Workout:

A. Sandbag over shoudler; 10 reps x4; rest 1 min

70# bag
10x4

B1. Tall kneeling band hip extensions; 10 reps x4; rest 1 min

done

B2. Single leg barbell hip thrusts; 10 reps x4/side; rest 1 min

55# x10/leg
35# x10/leg x3

B3. Short hamstring isometric; 20 seconds x4/side; rest 1 min

done

B4. Hollow body hold; 1 min x4; rest 1 min

done

B5. Arch body rock; 1 min x4; rest 1 min

done

B6. HS hold; 1 min accumulated AFAP x4; rest as needed to recovery

unbroken x4

C1. Strict ring dips; amrap unbroken + amsap isometric hold at top
position x3; rest 1 min

6+10
7+10
5+10

C2. Shoulder extension plank hold; amsap x3; rest 1 min

32, 30, 32

+
Row sprint 10 secods @100%
rest 50 seconds
x10

Done

Damn sandbag is always a challenge.  Still feel like I'm looking for the most efficient way.  Regardless, a great little workout with just 1 min rest.  B series was tough.  The hip thrusts at 55 were too heavy, I had to do 5/5.  I also had to split the hollow body holds and arch body rocks, I just can't do a whole minute.  HS hold x1 min went well though.  Everything else was good.  Thanks!