Daily score:
Workout:
A. Deadlift; 5, 5, 3, 3; rest 2 min
165, 175, 185, 195
B1. Deadlift; 10 reps x4; rest 30 sec
125x10x4
B2. Heavy single arm russian KBS; 10 reps x4/side; rest 30 sec
35# x10/side x4
B3. Single arm OH KB reverse lunges; 10 alt'ing reps x4/side; rest as needed
35# x10/side x4
C1. Single leg hip thrusts; 10 reps x4/side; rest 1 min
10/side x4
C2. TnG power clean; 5 reps x4; rest 2 min
95# x5 x4
+
For max reps:
1 min hang power snatch 55#
1 min ski erg calories
1 min toes to bar
rest 3 min
x2-3 sets
1: 19/12/9
2: 18/12/10
3: 19/12/10
My x-rays came back and I have a phone call appt with my doctor on thursday morning. Looks like the fractures at L5-S1 are still there and some disc disease at the same level. Not sure if the anterior slippage has increased or not. I am feeling much better. So I'm more interested in the information to decide how to proceed and what boundaries I want to push with my body. This workout went well. I was pretty tired however. Lots of stress this week- my dad had surgery (just a hernia repair) and a close friend of ours had a stroke and was in the ICU for a couple days. But having this time to myself in the gym felt good. DL's felt solid. The only thing that is noticeably different is that the left hip/pelvis/glute has a harder time with the single leg hip thrusts. Thanks!
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