July 11, 2019

Daily score: 6 (lateral glute/hips really sore, upper body kinda sore)

Workout:

A. 20 min ankle rehab work

done, three rounds of all the exercises

B. Squat snatch; 1 rep on the 45 seconds for 20 reps @moderate load

done at 85

C. Squat clean and jerk; 1 rep on the 45 seconds for 15 reps @moderate load

done at 115

D. Clean grip deadlift; 3x3; rest 2 min

195, 205, 205

E. Front squat; 5 sets of 3 @85%+ 1rm; rest 2 min

145x1 (failed second rep)
130x3x4

+
Row sprint 20 seconds @100%
rest 40 sec
x3
rest as needed to full recovery
x2

39 cals for both rounds


I can't believe how much that side star plank had my hips sore the next day.  It seems to be kinda lateral glute area.  The ankle rehab and snatch and C and J series was a great way to warm everything up.  Deadlifting felt fine, limited by my grip (thumbs) not so much my legs.

But front squatting was rough again.  I have to say, looking back I have noticed my squat stance shifting to more knees straight forward versus out, leaving me less room in the bottom and it's just easier to get stuck.  But that is where my body has been going.  Maybe cycling is locking my hips into a more anterior-posterior movement versus lateral rotation?  That is super interesting about hip issues causing anke issues.  I would be very interested in figuring that out.  This ankle thing is really annoying.  It was the left hip that was so weak in the side star plank and it's the right ankle that's messed up.  I have noticed I've been shifting my weight to the left leg when I'm standing around at work, etc.  Also, when riding downhill I always have the same leg forward and hold a tense mini squat, I think it's right foot forward.  On long rides I'll spend a lot of time in that position.

Anyhow, back to the front squats- much like my experience back squatting earlier this week, I was crushed by this percentage.  I warmed up well, and thought I'd give 145 a shot (my 85%) but was crushed going for the second rep. And the one rep I did well I felt was near a 1RM and was light headed as I stood up.  The 3 reps at 130 were all very very hard.  Granted my hips are so tight.  But it still is kinda disturbing to lose so much.

I have to say, looking at next week's programming, I can already tell I won't be able to hit some of those metrics.  I'm also nervous to push the weight the week before the race, also kinda nervous to do side star plank again so close to the race.  I really wanna give the race all I've got, and be my best at the start line.  Let me know what you think.

Thanks!