November 23, 2020

Daily score: 6 (mild sore all over, worked last night)

Workout:
#6
A1. Deck squats; 10 reps x4; rest 1 min

Done

A2. DB front rack russian step ups; 16 reps x4; rest 1 min

20# DBs x16 x4

A3. Band assisted GH raises; 8 reps x4; rest 3 min

8 x4

B1. Standing band hip abductions; 10 reps x3; rest 1 min

Done x3

B2. Goblet squats @4441; 7 reps x3; rest 1 min

10# dB x7 x3

B3. Reverse sled drags; 100 feet x3; rest 3 min

Sled +95, 1:00 (uphill)

Sled +100, :53 (downhill)

Sled +105, 1:06 (uphill)

+
prowler sprint (heavy, but still allowing foot turnover)
15 seconds
rest 60 seconds seconds
x5 sets

Sled +60, +65, +70, +75, +75

This blogger update is so weird.  Don’t know why the video posted at the top but oh well.  The most difficult things in this workout were the step ups and the goblet squats.  The deck squats were pretty easy for me.  The Russian step ups I did all one leg then the other and they are much harder for my left hip.  By rep 5 the speed of extension was slowing down.  My GHD is not exactly built right, first of all the pad for the knees is super hard and second the heel bar is too high in relation to the knee pad.  The video is the best set up I can do. There’s no way to get my heels on the top pad without rocking on my knee caps.  Having said all that, they still nearly made my ham’s cramp every rep.  And that was as far as I felt I could go.  Hip abductions are harder on the left.  Sled felt great!  Grass was wet but sun had just come out and I so enjoyed the sled work.  Only fell once on the second to last push.  Thanks!