Workout:
A. High hang power snatch; 1.1.1x5; rest 20 sec/rest 2 min
75, 80, 85, 90, 90 (tweaked back)
B. Deadlift; 5x5; rest 2 min (building sets to a tough 5, but not a 5rm)
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C. Barbell hip thrusts; 10 reps with 1 sec pause at the top of each
rep x5; rest 2min
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D1. Russian KBS; 20 reps x3; rest 30 sec
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D2. Banded frog pumps; 15 reps x3; rest 30 sec
20x3
D3. Sorensen hold; 45 seconds x3; rest as needed to full recovery
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E1. Seated pike lifts; 20 reps x2; rest 1 min
20x2
E2. Seated single leg pike lifts; 20 reps x2 rest 1 min
20/side x2
E3. Straddle pike lifts; 10 reps x2; rest as needed to recovery
10x2
I spent some time HS walking in my warm up. Did a cumulative 60 feet. I also did 10 banded ice cream scoopers in warm-up. Sadly, I tweaked my low back on my last set of snatches. I think I did it lifting it from the floor. Stupid. I tried to deadlift but bending down to the bar was pretty uncomfortable. I tried to do hip thrusts but the lowering of the bar part was uncomfortable. Sorensen holds hurt, I didn't even bother trying KBS. I did the frog pumps and pike lift series with no trouble and then I rode the air bike for 10 mins/100cals. Biking usually helps loosen up my back. It'll be okay in a couple days I think. It just seizes up when I try to bend over. Good thing is hip is feeling better and snatching didn't bother it. I'll keep you posted, but I'm not super worried. I have tomorrow as a rest day and saturday as upper body bodybuilding, should be plenty of rest. Thanks!
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