January 18, 2024

Daily score: 8

Workout:

Day 3:
A. Seated double calf raise @2222; 15 reps x3; rest 2 min
https://www.youtube.com/shorts/NwA1N_EFTtk

Done with 35’s

B. Heels elevated split squat; 15 reps x3/side; rest 1 min bw sides
https://www.youtube.com/watch?v=A1dG26RJ7UY
* load if easy

Done with 10’s

C. Single leg goblet squat (just to parallel); 10 reps @3030 tempo (1
min per set); rest 1 min bw legs x3 (try to just touch your butt to
the seat, not rest on it.  constant tension on the leg)

20#, 10#, bw

+
5 min row for max distance at 20 spm
rest 2 min
x3 sets
(set drag factor to 135.  see video for how to set drag factor)
--> https://www.youtube.com/watch?v=O_zyi5uhBP8

1141m

1141m

1129m

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

My calves are still sore two days later.  Pretty great.  Those single leg goblet squats are legit.  Legs a bit sore from them too.  They just felt like a lot of bang for the buck.  Row was challenging too.  Feeling good, love all this.  Thanks!