June 24, 2020

Daily score: 7 (feeling about average today, better than yesterday)

Workout:

For time:
50 air squats
100 double unders
25 goblet squats 53#

5:48 (1:29 for the air squats, done with the du's at 4:20)

+
A. Squat snatch; 1 rep on the 30 seconds for 20 reps @70-80% 1rm

80x7
85x11
90x2

B1. Barbell hip thrusts; 15 reps x2; rest 1 min

135x15x2

B2. Sandbag front squats; 10 reps x2; rest 1 min

65x10x2

B3. DB lateral step ups; 10 reps x2/side; rest 1 min

15# DB in each hand x10/side x2

C1. Single leg DB hip thrusts; 15 reps x2/side; rest 1 min

10# x15/side x2

C2. Russian single arm KBS; 10 reps x2/side; rest 1 min

35# x10 x2

C3. Supine leg whips; 10 reps x2/side; rest 1 min

10/side x1
10/side with bent leg


Amazing how I struggled with double unders after getting a leg pump from the squats.  I had to do pretty small sets.  Snatching went well.  Hip thrusts were really hard at 135x15...fought for the last 2 reps.  Step ups were hard with 15's too, harder for the left leg.  My left leg could barely do 15 of the hip thrusts with 10#'s.  My neck pulled and low back as well with the single arm kbs, not bad, it was really more of a reminder to brace better.  The leg whips were a mess for me.  With the left leg planted and right straight, I got a hami cramp in the left.  Then when I switched legs I could feel my left low back get tweaky.  I realized how my back fell into extension and what a struggle it was for me to keep a straight core and glute engaged.  The second round I did them with a bent knee and seemed to have more success.  Thanks!