January 20, 2021

Daily score: 6 (left hip seemed off to begin with, did this late in the evening after work)

Workout:

#6
A1. Sumo stance band pull throughs; 20 reps x3; rest 1 min
* aggressively flex glutes on each rep)

20x3

A2. Rear foot elevated sandbag bear hug split squats; 12-14x2/side; rest 1 min

Body weight x12/side

SB x14 on right

A3. Bear crawl sled drags; 50 feet x2; rest 2 min

Done, sled plus 90#

B1. Single leg back extensions; 8-10x2/side; rest 1 min bw sides

Done, 10x2/side 

B2. Single leg Seated pike lifts; 20 reps x2/side w/ 2 sec pause at
the top range of each rep; rest 30 sec bw sides

Done

+
3 sets:
10 burpees AFAP
250m row
rest 3 min bw sets

1:30, 1:29, 1:29

My left hip had been back to it’s bad self for a couple days I think before I did this workout.  I was just trying to will it away and working long shifts so not working out, I’d hoped it would be fine.  It’s funny because I realized that every time I watched someone squat on Instagram it was like I felt hip pain.  Like I expected to see the pain on their faces.  As though that movement means pain to me more than effort.  I honestly can’t seem to imagine what the movement would be like just worrying about muscle effort versus joint discomfort.  Interesting.  I could hardly do the split squats on the left at body weight so I only did the one set.  It’s the worst at the bottom, sharp and burning as soon as I try and ascend.  Better if I can maintain a ton of slow control but honestly not much better at the moment.  And last night it killed me all night in bed.  Just burning and unable to get comfortable.  I got up at 1a and took some Advil.  Seemed to help.  I modified today’s workout and the hyperbolic stretching seems to help if anything.  Everything else in this workout felt fine.  Even the rowing, of course I was half blind with effort during the sprints so hard to say.  Thanks!