Did try some double unders in my warm up to see if they will be good to go tomorrow and there was no major discomfort. Good sign.
A – Dbl KB front rack reverse alternating lunges x 18 steps, rest 2 min x 4 sets
50-60-50-50
Went for the 60 and think the quality would’ve gone to shit had a tried to stay there.
B1 – Single leg GHD hip extension x 5/side, rest 15 sec/60 sec
done
B2 – Pendlay rows from GHD sorenson hold x 6-8 reps with controlled negative and spine position, rest 2 min x 4 sets
95 – I think this is one of my new favorite exercises
C1 – Landmine pivot press x 6/side, rest 15 sec/60sec
+35
Feeling much better here, only a few times did it feel uncomfortable
C2 – Bent over band resisted single arm DB row x 6/side, rest 15 sec/60 sec x 4 sets
60
Think I went heavier last week, but felt much higher quality today.
D1 – Side lying sorenson hold with plate pressouts x 6/side, rest 15 sec
Still not fun
D2 – Banded pallof split squats x 10/side, rest 45 sec x 6 sets
Felt like this was never going to end
E – Frog pumps 50×3, rest 90 sec
done!!!