A1 – Goblet hold reverse lunges x 12 alternating steps + 12 goblet squats, rest 90 sec
50×2, 60×2
On first set the walking lunges felt uncomfortable on hip and then got some release/good pop in the hip on the goblet squats. That loosened it up a little.
A2 – Glute ham raise eccentrics x 6, rest 90 sec x 4 sets
5 reps were solid, really had to fight to control eccentric on rep 6
B1 – Landmine lateral lunges x 6/side, rest 1 min
+25 – felt a little awkward on the effected hip, felt I had to push my chest forward to get good range of motion on both sides
B2 – Single arm opposite leg RDL x 6/side, rest 1 min x 3 sets
60×1, 70x 2
Balance wasn’t great today
C – Bear hug sandbag squats @ 3232 tempo x 5, rest 2 min x 4 sets
150lb
+
3 sets
Row 1000m @ 24 strokes/min
15 wallballs @ 30lbs
75ft HS walk
(rest 1 min)
AB 60 cals
15 hang power cleans @ 135lbs
30 heavy rope DU’s
(rest 4 min bt sets)
44:something – just wasn’t in it.
Biggest notable limiting factor other than not in it mentally was handstand walks under fatigue. My shoulder endurance didn’t feel great but breathing inverted was a tough task today.