February 20, 2020

Daily score: 7

Workout:

A. Weighted hip extensions on GHD; 10-12x5; rest 2 min

20x10
20x10
30x12
35x12
40x12

B. Single leg RDL; 8-10x3/side; rest 1 min bw sides

35x10x3

C1. DB cross behind curtsy lunges; 20 alt'ing reps x2; rest 90 sec

25# dbs, x20 x2

C2. Barbell russian step ups; 12 alt'ing reps x2; rest 90 sec

35x12
55x12

D. 1-1-2 timing drill.  Spend 5-10 minutes trying to accumulate 10
unbroken complexes.
https://www.youtube.com/watch?v=mvbK2d3wB-Q&feature=youtu.be

done (8-10 was best try)

E. Double bounce drill; spend 5-10 minutes trying to get comfortable
with this drill.  Send video of best attempt.
https://youtu.be/zcDQr0jX2B0

done, so hard!

F. Speed steps; max reps in 1 min x3 attempts; rest as needed bw
attempts.  Film best, score is counting every time your alternate foot
hits the ground.

63, 69, 69

Hip extensions were a great stretch for my sore hamstrings.  Cursty lunges were tough with 25's.  The jumping drills were all pretty hard but especially the double bounce...it's like a brain teaser.  It was hard for me to keep good jumping form, I just kept throwing my feet into the ground.  Back was a little out of sort last evening but better this morning.  Still awaiting my x-ray report and I'll let you know.  It's been a really full week and I am exhausted today (friday).  But tonight and the weekend don't offer much reprieve.  All good things but I haven't been sleeping well after working a night shift early this week.  Hoping to rally and snap out of the fatigue.  Thanks!