July 22, 2021

Daily score: 8

Workout:

#1

A. Box squats; 6-8x4; rest 2 min

85x6

75x8

75x8

80x8

B. Barbell hip thrusts; 10-12x4; rest 90 sec (1 sec pause at the top
of each rep)

105x12

125x11

135x10x2

C. Barbell hip thrust; build to a 3 rep max

205

D1. Heavy farmers carry; 1 min continuous x3; rest 1 min

Handles plus 4, 25# plates 

Done 

D2. KB front rack isometric holds; 1 min continuous x3; rest 1 min

35’s, done

D3. VMO squats; 10 reps @3030 tempo x3; rest 1 min
https://www.youtube.com/watch?v=FurqMH43NcU&t=22s
* level 1/2/3

Done (zero assist)

Stoked to have the race behind me and get lifting again.  Thanks for getting me going even in the midst of Games prep.  This felt perfect and I was high on getting back in the gym.  Box squats felt heavy at 85 and I’m sure I will be sore.  Amazing how far what is ‘heavy’ has fallen.  ISO kb hold was harder than it sounded.  And I love the VMO squats.  Spent some time stretching too and was shocked at how much less external rotation my right hip has, as photographed.  Thanks!