August 27, 2020

Daily score: 9

Workout: 

Week 1

#1
A. Rhythm squats; 2 sets of 30; rest as needed
https://www.youtube.com/watch?v=zH8YDjF3Ve8&feature=youtu.be

125 x 30

145 x 30 (at bodyweight)

B. Elevated hip nordic hamstring curl progression; 3 sets of 5; rest as needed
https://www.youtube.com/watch?v=CtTlDrZZQGM&feature=youtu.be (second
progression in this video at about 25 sec)

3 sets of 5 (on small box plus 2 ab mats)

+
EMOM 20 min
1- Forward sled drag; 20 seconds heavy
2- Reverse sled drag; 20 seconds heavy
3- Lateral sled drag; 20 seconds heavy (Right)
4- Lateral sled drag; 20 seconds heavy (Left)

done, fwd and backward with sled +70#, laterals with sled +45

+
C. Air squats @6060; 5 reps x3; rest as needed
 (focus on a maximal core brace, as slow of a tempo as you can
maintain with full control in your bottom range)

done

Fun new challenges.  Felt so so good to get outside and move and use this dream come true of a space.   I have to say, overall for this workout, nothing 'hurt'.  It felt so good to work hard and not 'hurt'.  I love hard work, I love to push myself.  But it's been awhile since I've had a leg day that didn't involve hip 'pain', not just the kind that comes with exercise effort.  The sled was such a great example...hard work, sunshine, just the good kind of suffering.  Oh, and it's way harder to drag on grass than gravel or the concrete.  I have a nice stretch of straight grass that's perfect though.  Back to the beginning...I think I was doing the rhythm squats right, lit up my quads.  The nordic thing was mostly a hamstring challenge and today I'm pretty sore behind the knees from that I think.  Air squats: I can only maintain a braced low back in the bottom with a wide stance and knees out, but whenever I squat with weight that way I'm not as strong and have to narrow to get the weight up.  The only slight hip pain I had was after the last set of squats, just some minor burning/pinching.  NO pain at night or next day, so good.  Thanks!