July 9, 2020

Daily score: 8

Workout:

Day 2
2 rounds For time:
16 pistols
12 box jumps 20" (step down alternate legs)
50 foot two arm OH walking lunges 35#
10 cals assault bike

9:12

+
A. Power snatch x1/hang power snatch x1/Squat snatch; 1 complex on the
min for 10 min @5-10# heavier than last week

at 80 (last 2 at 85)

B1. Tall kneeling band resisted hip extensions; 25 reps x2; rest as needed
B2. Band resisted frog thrusts; 25 reps x2; rest as needed
B3. Bird dogs; 12 reps x2/side; rest as needed

series done

C1. Side lying hip abductions; 12 reps x2/side; rest 1 min (ie take
the leg into a "star plank" position and pause for 2 sec at the top of
each rep)
C2. Supine leg whips; 12 reps x2/side; rest 1 min

series done

So happy to get back in the gym today.  Great workout.  I felt the weakness in my left hip doing pistols right out of the gate.  I did warm up but maybe not enough.  I do think my main ability to do pistols is d/t bouncing out of the bottom.  The left hip struggles if I don't time it right.  I did do both sets of 16 unbroken though.  Split the lunges into 25'.  Snatching felt great!  Love the glute hip series.  Thanks!