Daily score: 8
Workout:
#8 - Lower body circuit training + Hand stands
Gymnastics bodies HS
5-2-2-4-5
+
20 min amrap:
1- 9 heels elevated front squat (heavy)
2- 6 hip thrusts (maximal load)
3- 3 hang power cleans (light and explosive)
4- rest
65/165/75
Done
+
20 min amrap:
1- 16 alternating DB front rack reverse lunges
2- 16 DB kick stand squats (8/side)
3- 16 single leg hip thrusts (8/side)
4- rest
15’s/10’s/15
Done
+
20 min amrap:
1- 12 band assisted natural knee extensions
2- 12 hamstring curls on rower (hips elevated)
3- 36 calf raises (12 toes in, 12 neutral, 12 toes out)
4- amrap anterior tib raises
5- rest
Done
+
15 min locomotion on lower body dominant motions: a walks, b walks, ostrich walk, horse stance walk, duck walk
Done
This is the first week that the second emom felt easy and I could go at a more explosive out of the bottom tempo. First emom was still just right at those weights. The FS are harder/heavier with my heels up I think. Last emom felt great. Thanks!
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