Daily score: 5 (tough time alone in the garage, sore quads/glutes/adductors still)
Workout:
A. Barbell hip thrusts; 5x5; rest 2 min (building sets and try to get to a 5rm)
125, 135, 145, 155, 165
B1. Unloaded hip thrusts; 30 reps with mini band around knee pushing
out x2 (1 sec pause at the top of each rep) x2; rest 1 min
30x2
B2. Sandbag bear hug squats; 15 reps x2; rest 1 min
70#x15x2
C. Single arm DB thrusters; 10 reps x3/side; rest 1 min bw sides
35#x10/side x3
D. Single arm KB deadlift; 10 reps x3/side; rest 1 min bw sides
70#x10/side x3
+
Assault bike sprint 10 seconds @100%
assault bike 50 secnods easy
x10
done, 99 cals
The unloaded hip thrusts x30 with a pause lit up my glutes, lots of burn. The sandbag squats were challenging...I did notice I had to widen my stance a bit and butt rose first some each rep. Amazing how tiring a 10 second sprint can be. Thanks!
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