August 19, 2019

Daily score: 8

Workout:

#1
A1. Back squats @3030; 10 reps x3; rest 90 sec

65x10x3

A2. Front squats @3030; 10 reps x3; rest 90 sec

65x10x3

A3. Rear foot elevated split squats @3030; 6 reps x3/side; rest 90 sec

10#DB x6
20#DB x5 x2

A4. Singel leg RDLs; 8-10x3/side; rest 90 sec

35# DB x10 x3

B1. Adductor side plank; 35 seconds x4/side; rest 30 sec

Done

B2. Hanging L scissors; 10 reps with 2 sec pause in L and straddle x4;
rest as needed to recovery

Done

C1. Short hamring isometric; 30 seconds x2/side; rest as needed

Done

C2. Single leg face up chinese plank; 30 seconds x2/side; rest as needed

Done

C3. Seated 90-90 swivel hips to extension; 10 reps x2; rest as needed

Done

C4. 90-90 position lift offs; 5 reps internally rotating to lift the
back foot + 5 reps externally rotating to lift the front foot x2; rest
as needed

Done

Still a bit traumatized by how sore I was from all the squats I did last week when I did Coffey.  My quads seem to get sore so easy.  I stayed lighter on the squats and focused on good form and keeping the tempo.  I still noticed slowing on the way up on the last five reps of each set on both the back and front squats.  The adductor side plank was bothering the medial side of the up knee so I did them with my knee on the bench versus the ankle and it was way better and felt just as challenging.  Everything else went well.  Ankle has felt good for 3 days now!  I  have also been wearing Vans at work.  Maybe the flat rigid sole is more what I need versus my soft squishy shoes.  Thanks!