July 16, 2025

Daily score: 9

Workout:

#8- Lower body Hips/adductors + Hand stands
Gymnastics HS hold

5-4-2-4-5

+
A1. Copenhagen plank; 40 sec x3/side; rest 30 sec

Done

A2. Goblet cossack squats; 16 alt'ing reps w/ 2 sec pause in end range x3; rest as needed

Done with bw only

B. Sumo stance good mornings; 10-12x3; rest 2 min

75x12

Switched to sumo rdl’s

75x12

85x12

95x12

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

2+14

20’s on the lunge

One 20 in goblet on the step ups

20 for the snatches, did alternating single arm db snatch 

+
C1. hamstring curls w/ feet on on rower; 22 reps x2; rest as needed
C2. Single leg hip thrusts; 22 reps x2/side; rest as needed
C3. Single leg hip airplane; 5 slow controlled reps in both directions x2; rest as needed

Done

Modified a bunch of stuff as my body is recovery from some wild time on the river and I wanna be sound to get back out there this weekend.  My right ankle is a little swollen and annoyed so I was being attuned to it.  I think I hit the target with what I chose.  

HS felt solid after some shoulder rest.  Super cool.  Copenhagen’s are definitely a core challenge. Cossacks I did nice and slow and for quality.  My right shoulder got pinchy holding the bar on the good mornings so I switched it up to sumo rdls and these felt great.  Amrap had me tired even with going down in weight.  Hip thrusts lit up my glutes.  Overall great time!  Off the beach tomorrow then river on the weekend. Thanks!