August 25, 2019

Daily score:

Workout:

#1
A. Back squats; build to a tough triple

135

B1. Front squats @3030; 12 reps x3; rest 90 sec (same weight or
greater than last week)

65 x12 x3

B2. Rear foot elevated split squat jumps 6 reps x3/side; rest 90 sec

6/side x3

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

35# x10/side x3

B1. Adductor side plank; 35 seconds x5/side; rest 30 sec

35/side x5

B2. Hanging L scissors; 10 reps with 2 sec pause in L and straddle x5;
rest as needed to recovery

10 x5

C1. Short hamring isometric; 35 seconds x2/side; rest as needed

35/side x2

C2. Single leg face up chinese plank; 35 seconds x2/side; rest as needed

35/side x2

C3. Seated 90-90 swivel hips to extension; 12 reps x2; rest as needed

12 x2

C4. 90-90 position lift offs; 6 reps internally rotating to lift the
back foot + 6 reps externally rotating to lift the front foot x2; rest
as needed

done

I realized I was going way to fast on the tempo for 3030 on the front squats.  Had them good and slow by the last set.  The single leg rdls were extra hard this week because my shins are still sore from the line jumps and jump rope last workout.  Everything else was good.  Thanks!