My legs are a little sore from back squatting yesterday, but not bad. Still having the tweak in my right ass cheek, but I talked to our trainer Emily and she gave me some things to work on the area.
Warm-up
- 6 World’s Greatest Stretch (3 each leg)
- 2 Sets
- 10 Lateral Broadwalk with band (each leg)
- 10 Band Push Press
- 10 Single Leg Reach Stretch (each leg)
The flexibility in my hamstrings has improved a lot over the last month or so. I attribute it to some of the great warm-up stuff we do.
Strength
4 Sets
- 5 Deadlifts, 2-0-X-1 tempo
- 20s Rest
- Max HSPU
- 3m Rest
When I saw the workout I knew I wanted to shoot for PRs in both movements. The last time we did heavy deadlifts, I was able to do 260# three times and I still had some gas left in the tank. I did a warm-up set at 135# and then did 185#, 215#, 245#, and went big for 270# in the last set. For HSPUs, I only used 2 AbMats today. I was able to do 12, 9, 7, and 7 in the sets. Mission accomplished!
WOD
8:00 AMRAP
- 15 KBS
- 30 DUs
Double unders…my favorite. 🙂 My goal was to get 10-15 in each round and then move on. I was able to get 15 in each round and got a few streaks here and there. Much better than I have been doing. I used a 53# KB for the swings and was able to complete 4 rounds plus 15 KBS.
I might not be able to make it to a class tomorrow because I have a golf lesson. I’ll check out what the WOD is for the day and maybe run some sprint intervals outside instead.
Nick Momrik's Fitness Logs 