June 12, 2022

Daily score: 6 (worked last night)

Workout:

#5
Gymnastic bodies:
- Front lever (10s vert negatives x5)

3,3,2,2,2

+
A. barbell on back Platform elevated 2" deficit reverse lunges; 24
alt'ing steps x3; rest 90 sec
* same load as last week

70,70,70

B1. Weighted dips; 6-8x4; rest 90 sec

2.5x7

2.5x8

5x6

5x6

B2. Bent over barbell rows; 8-10x4; rest 90 sec

85x10x2

90x9

90x8

C1. front rack KB goblet cossack squat; 16 side to side reps x4; rest 90 sec

Bw x16 x4

C2. Single leg RDL; 8-10x4/side; rest 1 min bw sides/rest 90 sec

40x8

40x10x3

Felt sluggish today after night shift and doesn’t help that is still look like winter here.  Also call room bed kills my bad hip.  Plus I think horse back riding flares it up.  But all this hip work has got to be exactly what I need.  Got the pain/tightness under control with some mobility but did the Cossacks with body weight only in this workout and focused on maintaining tension in the bottom.  Lunges were a valid challenge, hardest part of the workout.  Going painfully slow on the front lever progression to maintain perfect integrity, so hard.  Thanks!