Daily score: 9
Workout:
#2 Lower body circuit training + Hand stands
Gymnastics bodies HS
4/5/3/2/2.5
+
12 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#/155#/65#
Done
+
12 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/bw
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
It really got to me that I didn’t get to finish this workout so I wanted to start back here. Adductor was probably 80%, more just a deep sore area than anything else. Didn’t really notice it was sore until I started warming up. I did get sore the two days after this workout even though I just did half of it (quads/glutes). The first emom felt great today. I cut the weights in half and slowed my tempo a bit on the second emom and am super happy that I made it through intact! Last series was excellent for my lower leg. Locomotion was a fun little challenge, duck walk was the hardest. Also had a great HS day. Gonna ride later and plan to do a cool down/mobility session after. Thanks!
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