June 28, 2025

Daily score: 9

Workout:

Lower body Hips/adductors + Hand stands

Gymnastics HS hold:

2-2-1-2-3

+
A1. Copenhagen plank; 30 sec x3/side; rest 30 sec

Done

A2. Goblet cossack squats; 12 alt'ing reps w/ 2 sec pause in end range x3; rest as needed

Done with 20#

B. Sumo stance good mornings; 6-8x3; rest 2 min

75x8

85x8

90x8

+
15 min amrap:
10 DB front rack walking lunges 35#
10 cal row
10 DB box step ups 35# to 20"
10 cal bike
10 double DB power snatch
10 cal echo bike

20’s for the snatch

2+10+10+10+10+3 snatch

+
C1. hamstring curls w/ feet on on rower; 15 reps x3; rest as needed
C2. Single leg hip thrusts; 15 reps x3/side; rest as needed
C3. Single leg hip airplane; 3 slow controlled reps in both directions x3; rest as needed

Done

Arms were a bit sore from yesterday, may have affected my HS strength.  I felt great today though, energetic.  GM weight is limited mostly by keeping quality form than it really feeling too ‘heavy’.  Step ups were the hardest part of the amrap.  Went lighter on the snatches, the double snatch has never been my most efficient movement.  Amrap had me breathing heavy!  Felt great.  C series was an excellent cool down.  Thanks!