July 5, 2026

Daily score: 4 (smoked from lack of sleep/stress)

#9 - Leg Strength

A. Low bar box squat; 5x5; rest 90 sec
* same weight as last week on less rest or slightly heavier

145/145/150/155/155

B1. Single leg isometric wall sides; 30 sec x3/side; rest 1 min
* goblet hold this week heavier than last week

Done with 20#

B2. Skater jumps; 12 reps x3; rest as needed

Done

+
For time:
150 hip thrusts 95#
* mandatory 30 sec rest between set breaks

6:50

+
C1. Extended ROM calf raises @2222; amrap unbroken x2; rest 1 min

8/8

C2. Band ankle inversion/eversions; 45 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=8GSI4R2rc6s&t=78s

Done

I have a pretty busy week and despite being tired I wanted to get this workout in.  And surprisingly, it felt good.  I think I still had rage in my veins from the previous night I need to get out.  Squats felt solid.  I think the hip thrusts for time is what did a real number on my glutes.  It’s Wednesday now, three days later and I’m still sore!  Left more side than right.  Probably didn’t help that I spent the last two days stuck in an OR.  Moving around today helps a lot.  Thanks!