Daily score: 7
Workout:
#3 - Zone 2/strongman/KB movement
A. Farmers carry; 1 min max distance (heavy but unbroken) x3; 4 min active row at easy recovery pace
Done, handles plus 100#
B. Sandbag bear hug step ups; 1 min max reps x3; 4 min active air bike bw sets
Done, 60# x14-16 step ups
C1. KB windmills; 3 slow controlled reps x3/side; rest as needed
Done, 20#
C2. Single arm farmers carry/single arm overhead carry; 100 feet x3; rest as needed bw sides (switch sides so you do 2/side
Done with 35’s
C3. Sandbag bear hug banded marches; 90 sec continuous x3; rest as eneded
Done
+
20 min amrap at easy pace:
10 cals assault bike
10 sec L-sit hold (bent knee if needed)
10 side plank overarch (5/side)
10 deadbugs
10 row cals
3 hollow body rolls in each direction
3 deck squats
3 prone scorpions per side
3 rounds
I had some low back spasms this morning, did some farm chores and foam rolling and decided to hit this workout without going super heavy. So glad I did. My back and body feel so much better this evening than this morning. Farmer carries and step up went great. I could push the weight but it felt right for today, still being gentle with my left adductor too. I can feel it has kinda a ball of muscle or hematoma in there. C series felt awesome. I swear those banded marches are somehow PT for my low back. The amrap was an excellent cooldown/core/mobility. I feel so good! Thank you!
No comments:
Post a Comment