May 23, 2019

Daily score: 7

Workout:


A. Single arm DB OH walking lunge; 100 feet AFAP (pick a load that is
light enough that you think you can do it in 4x25 unbroken segments
with no rest at the ends just turn around and go, but heavy enough
that you're not sure you can make it.  If you can't do this with DB,
use barbell OH in snatch grip)


30# DB, switched every 25’ quickly
40# DB, switched at 50’

B. Sandbag step ups; 1 min continuous alternating legs on 20"; rest 3
min actviely on indoor bike trainer x3 sets


70# bag
13,15,16

C. Single leg snatch grip RDL; 8-10x3; rest 2 min


55# x8, 45x10, 45x10

D. Pistols; 10 reps AFAP x3; rest 2 min


:32
:27
:22

E1. Star plank; 1 min x3; rest 1 min


x3 unbroken

E2. Hollow body hold; 1 min x3; rest 1 min


UB, UB, 35/25

E3. HAnging L hold; 1 min x3; rest 1 min

20/20/20
15/15/15/15
20/20/20 with bent knees


Did the lunge thing twice to get the weight right.  Quads were sore, funny I felt my legs more than the DB overhead.  Forearms have been tight all day too.  Left leg has an easier time with the rdls.  Pistols were harder than usual d/t the sore quads.  Abs are sore today after the core series.  Enjoying my rest day.  Thanks!