Workout:
A. Snatch grip deadlifts; 5x5; rest 2 min
105, 125, 135, 135, 135
B. Clean grip RDL; 8-10x5; rest 2 min (use straps for grip)
135x10
135x10
135x10
145x10
145x10
C1. Single leg hip thrusts; 10 reps x3/side; rest 1 min
10/side x3 upper back on 2 abmats
C2. Star plank; 30 seconds x3/side; rest 1 min
15/15 R/L
20/15
15/20
C3. Banded frog pumps; 20 reps x3; rest 30 sec
20x3
D1. Weighted Sorensen hold; 30 seconds x2-3; rest as needed to full recovery
30x3 bodyweight
D2. Seated pike lifts; 25 reps x2-3; rest 1 min
25x3
D3. Seated single leg pike lifts; 25 reps x2-3 rest 1 min
25/leg x3
D4. Straddle pike lifts; 15 reps x2-3; rest as needed to recovery
15x3
I worked 10 static HS holds in warm up as well as a few cossack squats. This was the first time the left hip has felt good in the cossack squat! Yay! I also did the 10 banded ice cream scoopers that are the homework for gym class and felt stronger!
I had to wear a lead apron at work today and that wasn't great for my back. It's the weight pulling me forward that is a problem. I do find hinging forward if I have a braced spine. DL's went great. But for example, a sorensen hold was more 'weird'. I had to really really squeeze my butt to unload the low back. I couldn't do single leg hip thrusts on the bench, hurt to lower. But I was fine with my back on two abmats on the floor. The left leg was harder to keep the back and hip stabilized. Star plank is soooooo freaking hard for me. Those times were literally all I could do. And not d/t back issues, just hard to keep the leg up. Writing this the next day and back doesn't feel worse or better, so I think that's a win. Thanks!
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