Daily score: 8
Workout:
#1
A1. Sandbag bear hug alternating step ups; 1 min max reps x3; rest 1 min
60# to 20 inch
14, 15, 14
A2. Sumo good mornings; 10-12x3; rest 1 min
55x12
60x12x2
A3. Seated band single leg knee extensions; 30 reps x3; rest 1 min
Done x3 (15 per leg)
A4. Box squats; 4-6x2; rest as needed to recovery
85x6
85x5
85x5
B. Hyperbolic stretching series
Done
+
Gymnastic bodies 2 sets of each:
- handstand (3x10s freestanding hold)
3/4/10
4/10/4
- side lever (stall bar windshield wipers 3x2r)
2/2/2
2/2/2
- rope climb (3x10s negative pull up)
10/10/10
10/10/10
- front lever (60r hollow body rocks)
22/22
+
Assault bike 20 min easy (sprint 5 seconds on the top of each minute)
161 cals
The box on the box squats was a bit lower than last week, made it more challenging but I liked the feel in my hips. Middle split is still slow progress some of it is d/t the strain it puts on my knee since the knee wants to flex more than the muscle wants to stretch. Finding the new rep/round schemes a bit weird on gymnastics bodies. Just seems like a lot fewer reps than the old way. I hope I’m doing it right. The stall bar thing I think maybe I need to work on not letting my hips come off the bar so much. Low back felt tired on the hollow body holds or rather abs tired so back got worked and I didn’t get to far. Bike felt good. Horse riding time! Thanks!
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