June 11, 2025

Daily score: 6 (recovering from a couple crazy work days)

Workout:

#3- plyo's/Iso's/mobility
A1. Straight leg band hamstring kicks; 20 sec x5; rest 1 min
https://www.youtube.com/watch?v=cCyx_f0tfMI
A2. Psoas band kicks; 20 sec x5; rest 1 min
https://www.youtube.com/watch?v=jori5YoJNoc
A3. Prime time flies; 60 feet x5; rest as needed
https://www.youtube.com/watch?v=9wD0ohMr7Iw

Done

B. Split hurdle hops; 10 reps x5; rest as needed
* you don't need to have a hurdle, but imagine you have a low hurdle there and do this foot work. please film your attempts so I can see if my progressions are appropriate.
https://www.youtube.com/watch?v=ZPIDeoXql8s

Done

+
EMOM 20 min:
1- 30 sec double KB front rack iso hold
2- 30 sec goblet KB 90 degree front rack squat hold
3- 30 sec goblet KB floating split squat iso hold L
4- 30 sec goblet KB floating split squat iso hold R

Done 

35’s for fr iso hold

26# for squat iso

Bw for ss iso

+
C1. Goblet cossack squats; 12 reps x3; rest 1 min bw sides

Done with 10#

C2. Band assisted natural knee extensions; 15 reps x3; rest 1 min

Done

I just wanna start with how embarrassing my split hurdles jumps are lol!  You are welcome for the video evidence.  And that was after multiple tries of not jumping like a 5000# rhino who wants to be a ballerina.  Is what is is.

Back to the beginning.  Work was crazy the two days before this and I definitely felt a cortisol hangover the morning of this workout.  I tried to just go at an intensity that kept me calm.  Workout was perfect for that.  I didn’t push making the holds super heavy in the emom as what I did choose felt challenging enough.  All is well!  Thanks!