December 5, 2023

Daily score: 8

Workout:

#1
A. Front rack Front foot elevated heel elevated KOT split squat @42x1;
6-8x2/side; rest 90 sec bw sides

35x8/side

45x8/side

B. Box squats; 6, 6; rest 2 min (just above parallel)

125

135

C1. Weighted bear crawls (harness/sled dragging behind you); 50 feet
x2; rest 90 sec

Did indoor kettle bell bear crawls with 53#

C2. Post/ant tib band ankle exercises; 15 reps with 1 sec hold at end
range with foot plantar flexed and with foot dorsi flexed x2; rest 90
sec
https://www.youtube.com/watch?v=7WRdn5MItDo
(** video shows both exercises)

Done

+
2 sets:
15 knees to elbow
15 cals row
15 burpees
rest 2-4 min bw sets

2:46

2:43

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

Loved all of this.  I didn’t go outside with the sled as it was seriously pouring.  I think I would have just slipped around in a muddy mess and destroyed the lawn.  I hate this time of year here.  Body is feeling good though.  I think what we are doing is working well.  I feel some muscle growth and strong core and the stretching is doing great things for my back and hips.  Thanks!